Dumbbell Seated Kickback

Description

How to Do Dumbbell Seated Kickback

1. 1
   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. 2
   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. 3

   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. 4

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

5. 5

   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.