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All exercises

Dumbbell seated kickback

Beginner

Dumbbell seated kickback is a isolation dumbbell exercise for the triceps, also working the front delts.

What it works

Primary muscle

Triceps

Also works

Front delts

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

What to do instead

  • Cable kickbackCable
  • Dumbbell seated one arm kickbackDumbbell
  • Dumbbell kickbackDumbbell
  • Dumbbell one arm kickbackDumbbell
  • Body-upBodyweight
  • Band side triceps extensionResistance band

Easier variations

  • Assisted standing triceps extension (with towel)Other
  • Body-upBodyweight

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 kickback

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  • Band biceps curlResistance band
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  • Band concentration curlResistance band