Build Arm Strength with Single Double Curl Into Double Tricep Kickback

Single Double Curl Into Double Tricep Kickback

One Side

Other Side

Rep Range

5-10

Hints

Using a sturdy, armless chair as your support, stand beside it get in a leaned-forward position. The knee of the leg closer to the chair should be near the chair's front leg, while the other leg, farther from the chair, remains straight. Your non-working arm should be placed on the chair seat for balance, and ensure your back stays straight throughout the exercise. With the dumbbell in your working hand, let the arm hang directly below your shoulder. Keeping your elbow locked in place, perform 2 bicep curls. Ensure you're using the strength of your biceps and not using momentum or other parts of your body to lift the dumbbell. After the second curl, rotate your wrist so your palm faces the chair. Lift your working arm's elbow so it's aligned with your shoulder, pinning it in that position. Now, execute 2 tricep kickbacks by extending your forearm back while keeping the upper arm stationary. After completing the kickbacks, return your arm to the initial hanging position.

Common Mistakes

Avoid swinging the dumbbell or using momentum during the curls. It's essential to ensure that only your forearm is moving in the curl and the kickback. For the tricep kickback, many tend to drop their elbows; it's crucial to keep the elbow elevated and in line with your shoulder for effective tricep engagement. Ensure that your back remains neutral and straight; avoid rounding or arching it.

Breathing

Inhale as you lower the dumbbell during the curl and as you bring the dumbbell back to the starting position after the kickback. Exhale as you curl the dumbbell and when you extend the dumbbell back in the tricep kickback. The 'Chair-Supported Single Arm Curl Into Tricep Kickback' is an effective exercise to target both biceps and triceps using minimal equipment. Proper form and controlled movements will ensure you engage the intended muscles and protect from potential injuries.

Muscle Focus

Primary Muscles

Biceps, Triceps

Secondary Muscles

Brachialis, Forearm, Rear Shoulders

Tertiary Muscles

Latissimus Dorsi, Traps, Rhomboids, Front Shoulders, Middle Shoulders