Dumbbell Seated Bent Over Alternate Kickback

Description

How to Do Dumbbell Seated Bent Over Alternate Kickback

1. 1
   Setup

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

2. 2
   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. 3
   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. 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. 5

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

6. 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.