Seated Alternating Bent Over Dumbbell Kickback 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
None
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 Seated Alternating Bent Over Dumbbell Kickback is an effective exercise that primarily targets the triceps, focusing on strengthening and toning the muscles at the back of the upper arms. To perform this movement, you sit on a bench with a dumbbell in each hand, bending forward at the hips to maintain a flat back. Then, you extend one arm at a time behind you while keeping the elbow stationary, squeezing the triceps at the top of the movement before slowly returning to the starting position. This exercise isolates the triceps, making it an excellent addition to an upper-body workout routine.
How to Perform
Begin by selecting the appropriate dumbbells and placing them on the floor in front of a flat bench.
Sit on the edge of the bench, ensuring your feet are about shoulder-width apart, and grab the dumbbells with a neutral grip (palms facing each other).
Position your body by hinging at the hips, leaning forward while keeping your back straight. Your torso should be nearly parallel to the ground, engaging your core for stability.
Keep your upper arms close to your torso and bend your elbows so that they form a 90-degree angle. This is your starting position.
Starting with your left arm, extend the elbow to raise the dumbbell behind you until your arm is fully straight, focusing on engaging the triceps.
Hold the extended position for a moment to maximize muscle contraction, then slowly lower the dumbbell back to the starting position.
Repeat the movement with your right arm, ensuring controlled movement and proper form throughout.
Continue alternating arms for the desired number of repetitions, keeping your torso stable and avoiding any momentum during the movement.
Remember to breathe consistently: exhale as you extend the arm and inhale as you return to the starting position.
For added effectiveness, focus on squeezing the triceps at the peak of each repetition to enhance muscle engagement and ensure proper muscle activation.
Tips
Ensure that the movement is controlled by your triceps, using them to guide the weight throughout the exercise.
As you lower the dumbbell, do so slowly and with full control, maintaining tension in the triceps for maximum activation.
Keep your body as stable as possible, only allowing your forearms to move during the exercise to isolate the triceps.
Maintain a neutral posture by keeping your head up and your gaze directed forward, avoiding any unnecessary neck strain.
How Not to Perform
Avoid Using Momentum: Do not swing your arms or use your body to lift the dumbbell. Momentum can reduce the effectiveness of the exercise and increase the risk of injury. Focus on slow, controlled movements.
Do Not Arch Your Back: Keep your back straight and avoid arching or rounding it while leaning forward. An improper spinal position can cause strain, particularly in the lower back.
Avoid Flaring Elbows: Keep your elbows close to your torso throughout the movement. Allowing your elbows to flare out can shift the focus away from your triceps and put unnecessary stress on your shoulder joints.
Do Not Use Too Much Weight: Choosing a weight that is too heavy can lead to compensating movements and improper form. Select a dumbbell that allows you to perform the exercise with proper technique while still challenging the triceps.
Do Not Rush the Movement: Perform each rep slowly and with control, especially when lowering the dumbbell. Rushing through the movement can reduce time under tension, which is crucial for muscle activation.
Avoid Moving Your Upper Arms: Only your forearms should move. Avoid allowing your upper arms to shift position or swing as this can reduce focus on the triceps and compromise form.
Do Not Overextend: Fully extend your arm at the top of the movement, but avoid locking your elbow joint. Overextending can put unnecessary stress on the elbow and reduce the triceps contraction.
Do Not Hold Your Breath: Breathing is essential for maintaining control and focus. Exhale as you extend the arm and inhale as you return the dumbbell to the starting position.
Avoid Looking Down or Up: Keep your head aligned with your spine. Looking up or down during the exercise can cause neck strain and disrupt your posture, leading to potential injuries.
Do Not Neglect Core Engagement: Ensure your core is engaged to support your torso during the movement. A loose core can lead to poor form and unnecessary strain 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.
