Dumbbell Seated Kickback
Description
The dumbbell seated kickback performs tricep kickbacks while seated on the end of a bench, hinging forward at the hips. The seated position provides stability and eliminates lower back fatigue that can limit standing kickbacks on high-rep sets.
Muscle Group
Equipment Required
Dumbbell Seated Kickback Instructions
- Sit on the end of a flat bench. Hold a dumbbell in each hand.
- Hinge forward at the hips so your chest is close to your thighs.
- Pin your upper arms against your sides, elbows at 90 degrees.
- Extend both forearms straight back by straightening at the elbows.
- Lock out. Squeeze your triceps at the top.
- Slowly bend your elbows back to 90 degrees.
- Keep upper arms still throughout.
- Use light to moderate weight. Aim for 12 to 15 reps.
Dumbbell Seated Kickback Form & Visual
Dumbbell Seated Kickback Benefits
- Seated position provides stability
- Eliminates lower back fatigue
- Strict tricep isolation
- Peak contraction at lockout
- Useful for high-rep sets
- Simple setup
Dumbbell Seated Kickback Muscles Worked
- Triceps brachii (especially lateral head)
- Anconeus
Dumbbell Seated Kickback Variations & Alternatives
- DB Standing Kickback
- DB Kickback (single arm)
- Cable Tricep Kickback
- Bench-Supported Kickback
- Incline Kickback
