Single Hammer Kickbacks
This triceps exercise mainly works your triceps, with help from your rear shoulders. Watch the demo video, then follow the tips below.
One Side
Other Side
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Single Hammer Kickbacks
Place one knee and the non-working arm on an armless chair for stability. Holding a dumbbell in the opposite hand with a neutral grip, hinge slightly forward with a straight back. Extend the forearm back, keeping the upper arm stable.
Common mistakes
Avoid using momentum. Ensure only the forearm moves and avoid arching the back.
Breathing
Exhale on kickback; inhale on return. Switch sides and repeat.
Muscles worked
Primary Muscles
Triceps
Secondary Muscles
Rear Shoulders
Tertiary Muscles
Latissimus Dorsi, Traps, Rhomboids
