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Triceps · Dumbbell · Beginner

How to do Dumbbell Seated Kickback

The dumbbell seated kickback is an isolation exercise targeting the triceps, performed while seated with dumbbells. It requires maintaining a stable posture and proper form to effectively engage the triceps.

Dumbbell Seated Kickback demonstration
Primary muscle
Triceps
Also works
Shoulders
Equipment
Dumbbell
Level
Beginner
Category
Triceps

How to do Dumbbell Seated Kickback, step by step

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

Station taken, or training at home? Alternatives to Dumbbell Seated Kickback →

Muscles worked

Dumbbell Seated Kickback works your triceps as the main mover, with help from your shoulders.

Track Dumbbell Seated Kickback in SPLYT

Dumbbell Seated 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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