Dumbbell Seated Bent Over Alternate Kickback 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Seated Bent Over Alternate Kickback is an effective isolation exercise that primarily targets the triceps while also engaging the shoulders as secondary muscles. To perform the exercise, sit on a bench or seat with a dumbbell in each hand, lean forward slightly with your torso, and maintain a neutral spine. Alternate extending your arms backward, focusing on the triceps contraction while keeping the elbows fixed. This movement isolates the triceps, promoting muscle definition and strength, while the posterior deltoid (shoulder) is activated during the arm extension. The required equipment for this exercise is a dumbbell, making it an accessible and versatile addition to any arm-strengthening routine.
How to Perform
Begin by sitting on a bench or sturdy seat, holding a dumbbell in each hand. Lean forward at the waist, ensuring your chest is nearly parallel to the ground, and let your arms hang naturally with your palms facing each other.
Maintain a neutral spine and keep your elbows close to your torso throughout the movement.
Slowly extend one arm backward, lifting the dumbbell in a controlled arc while focusing on contracting the triceps. Make sure to fully extend the arm at the top of the movement.
Pause briefly at the top to fully engage the tricep, then lower the dumbbell back to the starting position in a slow and controlled manner.
Switch to the other arm and repeat the process, alternating arms with each repetition. Perform the desired number of reps, ensuring both arms get equal attention.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain Control: Ensure that the weights are lifted with complete control, avoiding any swinging or reliance on momentum. Using your triceps to drive the movement will not only prevent potential injury but also maximize the effectiveness of the exercise.
Avoid Speeding Up: Resist the urge to rush through the repetitions. To fully benefit from the Dumbbell Seated Bent Over Alternate Kickback, take your time with each rep, executing the movement slowly and with intention to fully engage the muscles.
How Not to Perform
Avoid Using Momentum: Do not rely on swinging your arms or using body movement to lift the dumbbells. This compromises the effectiveness of the exercise and can lead to strain or injury. Focus on controlled, deliberate movements that target the triceps directly.
Keep Your Elbows Tucked: Ensure your elbows stay close to your torso throughout the exercise. If your elbows flare out, you risk engaging other muscles, such as the shoulders, and not properly isolating the triceps.
Maintain Proper Posture: Do not round your back or slouch when bending forward. Keeping your back straight is essential for both preventing injury and properly isolating the triceps.
Avoid Overextending Your Arm: While it’s important to fully extend your arm, do not push your arm beyond its natural range of motion. Overextending can place unnecessary stress on your shoulder joint, leading to injury.
Control the Descent: When lowering the dumbbell back down, avoid letting it drop quickly. The eccentric (lowering) phase is just as important as the lifting phase for muscle development. Lower the dumbbell with control to fully engage the triceps.
Don’t Rush Repetitions: Performing the exercise too quickly can cause you to lose focus and reduce muscle engagement. Take your time with each repetition, ensuring you feel the contraction in your triceps and control the movement throughout.
Avoid Arching Your Back: Do not arch your lower back when reaching for the dumbbell. This can lead to discomfort and potential injury. Keep your core engaged to protect your back and maintain a neutral spine.
Use Appropriate Weight: Do not use weights that are too heavy, as this will force you to compromise your form and rely on momentum. Start with a manageable weight, and gradually increase as you master the movement.
Focus on the Target Muscle: Always keep your mind focused on the triceps during the exercise. This mind-muscle connection will help ensure that you are effectively targeting the triceps and not wasting energy on other muscle groups.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
