Dumbbell Seated Bent Over Alternate Kickback
Perform the Dumbbell Seated Bent Over Alternate Kickback to isolate and strengthen your triceps.
Description
A seated exercise that targets the triceps by alternating kickbacks with a dumbbell.
How to Do Dumbbell Seated Bent Over Alternate Kickback
- 1Setup
Sit on a flat bench with a dumbbell in each hand, feet flat on the floor, about hip-width apart.
- 2Setup
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.
- 3Setup
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
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
Inhale as you slowly lower the dumbbell back to the 90-degree elbow bend, maintaining control throughout the movement.
- 6
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.
Variations
Dumbbell Bent Over Curl
Target your biceps with the dumbbell bent-over curl. This effective isolation exercise strengthens your upper arms by curling dumbbells from a hinged
Dumbbell Seated Kickback
Master the Dumbbell Seated Kickback to sculpt and strengthen your triceps. This isolation exercise targets all three heads for defined upper arms.
Dumbbell Seated Bent Over Triceps Extension
Perform the Dumbbell Seated Bent Over Triceps Extension to effectively isolate and strengthen your triceps. This exercise builds arm definition and power.
Dumbbell Alternate Seated Hammer Curl
Build powerful biceps and forearms with the Dumbbell Alternate Seated Hammer Curl. This exercise isolates your arm muscles for focused strength and growth.
Related Exercises
Dumbbell Standing Bent Over Two Arm Triceps Extension
Target your triceps with the Dumbbell Standing Bent Over Two Arm Triceps Extension.
Dumbbell Standing Bent Over One Arm Triceps Extension
Strengthen your triceps with the Dumbbell Standing Bent Over One Arm Triceps Extension.
Dumbbell Lying Wide Curl
Maximize biceps and forearm engagement with the dumbbell lying wide curl. Lying face up on a bench, curl dumbbells with a wide grip for peak contraction
Dumbbell Bent Arm Iso Hold
Strengthen your biceps and improve endurance with the Dumbbell Bent Arm Iso Hold. This static exercise challenges your arm muscles.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Body Up
Master this advanced bodyweight move that combines a pull-up with a dip for complete upper-body strength.
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