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Triceps · Dumbbell · Beginner

How to do Dumbbell Seated Bent Over Alternate Kickback

The dumbbell seated bent over alternate kickback is an isolation exercise targeting the triceps. It is performed seated on a bench, bent forward at the waist, and involves extending each arm back alternately while holding dumbbells.

Dumbbell Seated Bent Over Alternate Kickback demonstration
Primary muscle
Triceps
Also works
Shoulders and Back
Equipment
Dumbbell
Level
Beginner
Category
Triceps

How to do Dumbbell Seated Bent Over Alternate Kickback, step by step

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

Muscles worked

Dumbbell Seated Bent Over Alternate Kickback works your triceps as the main mover, with help from your shoulders and back.

Track Dumbbell Seated Bent Over Alternate Kickback in SPLYT

Dumbbell Seated Bent Over Alternate Kickback is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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