Dumbbell Seated 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
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Seated Kickback is an isolation exercise primarily targeting the triceps, with secondary engagement of the shoulders for stability. Performed while seated, this movement involves extending the arm backward at the elbow while holding a dumbbell, effectively isolating and strengthening the triceps muscles. The controlled nature of the kickback allows for focused muscle activation, making it ideal for refining the arms and improving muscle definition. Since it requires only a dumbbell, it’s a convenient addition to any upper-body or arm workout routine, especially for those looking to improve triceps tone and endurance.
How to Perform
Sit down on a sturdy bench, keeping both feet flat on the floor, about shoulder-width apart for stability. Hold a dumbbell in each hand using a neutral grip (palms facing each other).
Bend forward at the hips while maintaining a straight back, allowing your torso to lean slightly forward. Keep your core engaged to support your posture and avoid rounding your shoulders.
Tuck your elbows in close to your torso, positioning your upper arms parallel to the ground. Your forearms should hang down naturally, with the dumbbells pointing toward the floor.
Press the weights backward by straightening your elbows, keeping your upper arms completely still. Focus on contracting your triceps as your arms reach full extension.
Pause briefly at the top of the movement, squeezing the back of your arms to maximize muscle activation.
With control, bend your elbows to lower the dumbbells back to the starting position. Avoid swinging your arms or using momentum.
Repeat this motion for your planned number of repetitions, ensuring your form stays consistent and your core remains tight throughout.
★ 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
Sit upright on a bench with your feet planted firmly on the ground.
Lean your torso forward slightly while keeping your back flat and core engaged.
Keep your elbows close to your sides and upper arms parallel to the floor.
Use a controlled motion to extend your forearms backward without moving your upper arms.
Squeeze your triceps at the top of the movement for maximum contraction.
Slowly return to the starting position without letting the weights drop.
Avoid swinging your arms or using momentum—focus on muscle control.
How Not to Perform
Don’t Arch Your Back: Avoid rounding or excessively arching your back. This can strain your spine and reduce the effectiveness of the exercise on your triceps.
Don’t Use Momentum: Refrain from swinging your arms or using momentum to push the weights. Focus on slow, controlled movements to fully activate the triceps.
Avoid Overextending the Elbows: Don't lock your elbows at the top of the movement. Overextending can cause joint strain. Keep a slight bend in your elbows to maintain tension on the triceps.
Don’t Let Your Upper Arms Move: Keep your upper arms stationary and close to your body. If your upper arms move, other muscle groups (like the shoulders or back) take over the movement, reducing triceps activation.
Don’t Rush the Descent: Avoid dropping the weights quickly after extending your arms. Control the descent to maintain tension on the triceps throughout the movement.
Don’t Hold Your Breath: Remember to breathe throughout the exercise. Exhale as you extend your arms and inhale as you return to the starting position.
Don’t Use Too Heavy Weights: Using excessively heavy weights can lead to improper form and strain. Choose a weight that allows for controlled movement and proper form throughout the set.
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.
