Dumbbell Seated Bent Over Alternate Kickback

Description

How to do Dumbbell Seated Bent Over Alternate Kickback

1. 01
   Setup

   Sit on a flat bench with a dumbbell in each hand, feet flat on the floor, about hip-width apart.

2. 02
   Setup

   Hinge forward at your hips, keeping your back straight, until your torso is nearly parallel to the floor. Let your arms hang straight down, palms facing each other.

3. 03
   Setup

   Bend your elbows to a 90-degree angle, pulling your upper arms close to your torso and ensuring they remain parallel to the floor. This is your starting position.

4. 04

   Exhale as you extend one arm straight back, contracting your triceps to fully straighten your elbow without locking it, keeping your upper arm stationary.

5. 05

   Inhale as you slowly lower the dumbbell back to the 90-degree elbow bend, maintaining control throughout the movement.

6. 06

   Alternate arms, performing the same extension and controlled return with the other arm to complete one repetition per side.

Tips

• Keep your upper arms locked in position, parallel to the floor, ensuring only your forearms move during the kickback.
• Focus on squeezing your triceps at the peak of the extension for a strong contraction before slowly returning the weight.
• Maintain a neutral spine and engage your core to support your lower back, preventing any rounding of the back while hinged forward.
• Control the eccentric (lowering) phase of the movement, resisting the weight as it returns to the starting position to maximize muscle tension.

Common mistakes

• Swinging the weight: Avoid using momentum by keeping your upper arm still and controlling the movement solely with your triceps.
• Not fully extending the arm: Ensure you fully straighten your arm at the top of the movement to achieve a complete triceps contraction.
• Rounding the back: Keep your back straight and chest proud while hinged forward to protect your spine and maintain proper form.