Seated Bent Over Tricep Dumbbell Kickback 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
None
Execution
Isolation
Force Type
Push (Bilateral)
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Seated Bent Over Tricep Dumbbell Kickback is an isolation exercise designed to target the triceps muscles with precision. Performed while sitting on a bench or sturdy surface, the exercise involves leaning forward at the hips, keeping the torso nearly parallel to the floor. Holding a dumbbell in each hand, elbows are tucked close to the torso and bent at a 90-degree angle, with forearms pointing downward. The movement consists of extending the arms straight back by contracting the triceps, ensuring control and avoiding momentum. This exercise does not engage secondary muscle groups, making it ideal for focusing solely on tricep development. Proper form and light to moderate weights are crucial to prevent strain and maximize the effectiveness of the movement.
How to Perform
Choose the appropriate dumbbell weight and sit at the edge of a flat bench, ensuring your feet are flat on the floor for stability.
Hinge forward at the hips, keeping your back straight, and bring the dumbbells up, positioning them at your sides with elbows bent.
Allow one arm to hang down while gripping the dumbbell firmly in the opposite hand.
With your elbows close to your body, row the dumbbell into position, keeping your upper arm parallel to the floor.
Extend your elbow, pushing the dumbbell back in a controlled motion while contracting the tricep, making sure to avoid swinging or using momentum.
Slowly lower the dumbbell back to the starting position, fully controlling the movement to maximize the tricep engagement.
Repeat for the desired number of repetitions, focusing on maintaining proper form throughout to prevent injury and optimize muscle activation.
Tips
Lean forward at the hips, ensuring your back remains neutral without excessive arching in the lower spine.
As you extend the dumbbell behind your body, exhale and fully contract the tricep for maximum activation.
Keep your head aligned with your spine, focusing your gaze on a point on the floor to maintain proper posture throughout the movement.
Perform the required number of repetitions, ensuring controlled movements and consistent form to target the triceps effectively.
How Not to Perform
Avoid Arching Your Lower Back: Do not overextend or arch your lower back when leaning forward. Maintain a neutral spine to prevent unnecessary strain on the lumbar region and to ensure proper form.
Don’t Use Momentum: Refrain from swinging your arms or using body movement to lift the dumbbells. Focus on slow, controlled motion to engage the triceps effectively and avoid wasting energy.
Do Not Lock Your Elbows: Avoid locking your elbows at the top of the movement. Keep a slight bend in your elbows to maintain tension on the triceps throughout the exercise.
Don’t Let Your Shoulders Round: Keep your shoulders pulled back and down to prevent them from rounding forward. This ensures that the triceps are doing the majority of the work and reduces the risk of shoulder strain.
Avoid Flared Elbows: Do not let your elbows flare out to the sides. Keep them close to your body to maximize tricep engagement and minimize the involvement of other muscles.
Don’t Use Too Much Weight: Avoid using excessively heavy dumbbells that force you to compromise form. Choose a weight that allows you to maintain control and complete the movement with proper technique.
Don’t Hold Your Breath: Ensure you are breathing consistently throughout the exercise. Exhale when extending the dumbbell and inhale when returning it to the starting position to avoid unnecessary tension.
Don’t Rush the Reps: Avoid rushing through the repetitions. Focus on a steady tempo and give time for the triceps to contract fully at the top of the movement.
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.
