Dumbbell Seated Kickback

Dumbbell Seated Kickback


This exercise involves sitting on a bench with a dumbbell in one hand and extending the arm backwards to work the triceps muscle. The movement is controlled and slow, with a focus on squeezing the triceps at the top of the movement.

Muscle Group

Equipment Required

Dumbbell Seated Kickback Instructions

  1. Start by sitting on a bench with your feet flat on the ground and a dumbbell in each hand.
  2. Lean forward slightly and bring your upper arms close to your sides, with your forearms extended straight back and the dumbbells in your hands.
  3. Exhale and extend your arms back, squeezing your triceps at the top of the movement.
  4. Inhale and slowly lower the dumbbells back to the starting position.
  5. Repeat for the desired number of reps.

Dumbbell Seated Kickback Form & Visual

Dumbbell Seated Kickback

Dumbbell Seated Kickback Benefits

  • Targets the triceps muscles, helping to tone and strengthen the back of the arms
  • Can be done with a relatively light weight, making it accessible for beginners
  • Requires minimal equipment, only a set of dumbbells and a bench or chair
  • Helps to improve overall arm definition and can contribute to a more balanced physique
  • Can be easily modified by adjusting the weight or number of reps to increase or decrease the intensity

Dumbbell Seated Kickback Muscles Worked

  • Triceps brachii

Dumbbell Seated Kickback Variations & Alternatives

  • Dumbbell Standing Kickback
  • Dumbbell Bent Over Kickback
  • Cable Seated Kickback
  • Cable Standing Kickback
  • Cable Bent Over Kickback
  • Resistance Band Seated Kickback
  • Resistance Band Standing Kickback
  • Resistance Band Bent Over Kickback