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Exercise 0394 · REF en550rk

Dumbbell Seated Kickback exercise animation

Dumbbell Seated Kickback

Category
Upper Arms
Equipment
Dumbbell
Target
Triceps

Bent over on a bench with the upper arm locked against the torso, the kickback isolates the triceps at the one joint that matters — the elbow — with almost no shoulder involvement. It's an unforgiving exercise for cheating, since any swing from the shoulder immediately reduces tension on the muscle rather than adding it. Expect to use noticeably lighter weight than pushdowns or extensions.

How to Do the Dumbbell Seated Kickback

  1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand.
  2. Bend your knees slightly and lean forward from your hips, keeping your back straight.
  3. Bring your upper arms close to your sides and keep your elbows bent at a 90-degree angle.
  4. Extend your arms straight back, squeezing your triceps at the top of the movement.
  5. Pause for a moment, then slowly lower the dumbbells back to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Seated Kickback primarily targets the Triceps, with Shoulders as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have dumbbell? These target the same triceps with different equipment.

Bench Dip (knees Bent) Bench Dip (knees Bent) Body Weight · Triceps Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps

FAQ

What muscles does the Dumbbell Seated Kickback work?
The Dumbbell Seated Kickback primarily targets the triceps, with the shoulders as the main supporting muscle group.
What equipment do I need for the Dumbbell Seated Kickback?
The Dumbbell Seated Kickback is done with a dumbbell.
What's a good alternative to the Dumbbell Seated Kickback?
If you don't have access to a dumbbell, the Bench Dip (knees Bent) targets the same triceps using body weight instead.