Dumbbell Seated Kickback
A seated triceps isolation exercise where you hinge forward and extend dumbbells back by straightening the elbows.
Secondary muscles
How to do it
- Sit on a bench holding a dumbbell in each hand with your feet flat on the floor.
- Hinge forward from your hips and keep your back flat with your chest angled toward your thighs.
- Pull your elbows up beside your torso and bend them to about 90 degrees.
- Keep your upper arms still and straighten your elbows to kick the dumbbells back behind you.
- Squeeze your triceps with your arms fully extended.
- Bend your elbows slowly to return the dumbbells to the start position.
Form cues
- Keep elbows glued in
- Only move the forearms
- Back flat, chest up
- Squeeze at full extension
Common mistakes
- Swinging the dumbbells with the shoulders
- Letting the elbows drift away from the torso
- Dropping the upper arms during the rep
- Rounding the back while leaning forward
Breathing
Inhale as you bend your elbows to lower the dumbbells, and exhale as you straighten your arms back.
