Bent 1 Arm Kickback

Sit on a secure bench with your feet firmly on the floor, leaning over as far as possible, ideally to a position that enables your body to be parallel to the floor.

START FRONT VIEW

START SIDE VIEW

FINISH

Holding a suitable weighted dumbbell in your right arm, commence the movement with your upper arm horizontal to the floor, whilst your lower arm remains vertical, aiming to bend the arm to a 90-degree angle.

Smoothly extend the arm back, in order to straighten the arm, focusing on keeping your upper arm horizontal whilst keeping your elbow tucked into your side.

Aim to hold in outer position for 1 – 2 seconds prior to returning slowly back to your starting position, prior to repeating again for desired amount of reps, before swapping arms.