Dumbbell Seated Kickback

Description

How to do Dumbbell Seated Kickback

1. 01
   Setup

   Sit on a flat bench with a dumbbell in one hand, leaning forward slightly from your hips until your torso is almost parallel to the floor.

2. 02
   Setup

   Position your upper arm close to your side, parallel to the floor, with your elbow bent at a 90-degree angle and your forearm hanging perpendicular to the floor.

3. 03

   Keeping your upper arm completely stationary and parallel to the floor, exhale and extend your elbow, straightening your arm to push the dumbbell back and up.

4. 04

   Continue extending until your arm is fully straight and parallel to the floor, squeezing your triceps at the top of the movement.

5. 05

   Inhale as you slowly and with control return the dumbbell to the starting 90-degree elbow bend, ensuring your upper arm remains stable.

Tips

• Maintain a stable upper arm throughout the movement; the only joint that should move is your elbow, ensuring maximal triceps isolation.
• At the peak of the extension, squeeze your triceps for a brief moment to maximize muscle activation and achieve a stronger contraction.
• Control the eccentric (lowering) phase, allowing the dumbbell to return slowly to the starting position to increase time under tension and muscle growth.
• Avoid using momentum or swinging the dumbbell; if you find yourself doing so, reduce the weight to ensure proper form and targeted muscle engagement.

Common mistakes

• Swinging the weight: Using momentum from your shoulder or back reduces triceps engagement; instead, keep your upper arm completely still and only move from the elbow.
• Not fully extending the arm: Failing to straighten your arm completely misses the peak contraction; ensure a full elbow extension at the top of the movement.
• Letting the elbow drop: Allowing your elbow to drop below parallel to the floor reduces tension on the triceps; actively keep your upper arm parallel to the floor throughout the entire set.