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Single Arm Rotating Dumbbell Row to Kickback

Row to kickback combination for back and triceps

BackIntermediateStrengthPull

At a glance

Muscles workedPrimary: Upper back and triceps
Muscle groupBack
DifficultyIntermediate
TypeStrength · Pull
Sets & reps4 sets × 15 each side
Estimated calories burned~50 kcal

How to do it

  1. Step 1: Hinge at hips
  2. Step 2: Row dumbbell with rotation
  3. Step 3: Transition to kickback
  4. Step 4: Extend arm back
  5. Step 5: Switch arms

Equipment

Coaching tips

Benefits

Row to kickback combination for back and triceps

Common mistakes

Using momentum

Make it harder

Slow rotation

Make it easier

Standard row

Breathing

Exhale on pull

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.