One-arm Straight-arm Dumbbell Kickback

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Bend over at your hips holding a dumbbell in one hand, allowing that arm to hang toward the floor, elbow fully extended, while firmly placing your non-working hand on a sturdy object or flat bench for support. Keeping the working elbow firmly in the extended position throughout, move your arm back and upward in a deliberate manner, keeping it close to your body as you do so, until it reaches a point at which it’s parallel with your torso. Squeeze your rear delt for a one-count in the top position, then lower the dumbbell back to the start.