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All exercises

Dumbbell seated bent over alternate kickback

Beginner

Dumbbell seated bent over alternate kickback is a isolation dumbbell exercise for the triceps, also working the front delts and upper back.

What it works

Primary muscle

Triceps

Also works

Front deltsUpper back

Equipment
Dumbbell
Movement
Pull
Type
Isolation · Push
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Sit on a bench with a dumbbell in each hand, palms facing inwards.
  2. 2Bend forward at the waist, keeping your back straight and parallel to the ground.
  3. 3Extend one arm straight back, keeping it close to your body, until your arm is fully extended.
  4. 4Pause for a moment, then slowly lower the dumbbell back to the starting position.
  5. 5Repeat with the other arm.
  6. 6Continue alternating arms for the desired number of repetitions.

What to do instead

  • Dumbbell seated kickbackDumbbell
  • Dumbbell seated bent over triceps extensionDumbbell
  • Dumbbell seated one arm kickbackDumbbell
  • Dumbbell standing bent over one arm triceps extensionDumbbell
  • Body-upBodyweight
  • Cable kickbackCable

Easier variations

  • Assisted standing triceps extension (with towel)Other

Harder variations

  • Dumbbell kickbacks on exercise ballDumbbell
  • Exercise ball supine triceps extensionDumbbell
  • Dumbbell lying one arm pronated triceps extensionDumbbell
  • Dumbbell seated reverse grip one arm overhead tricep extensionDumbbell
Logged today · 90 seconds restDumbbell seated bent over alternate kickback

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