Isolate Triceps with Single Hammer Kickbacks

Single Hammer Kickbacks

One Side

Other Side

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

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.

Muscle Focus

Primary Muscles

Triceps

Secondary Muscles

Rear Shoulders

Tertiary Muscles

Latissimus Dorsi, Traps, Rhomboids