How to do the Dumbbell Seated Bent Over Alternate Kickback
Dumbbell Seated Bent Over Alternate Kickback is a beginner single-joint isolation pushing exercise targeting the Triceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Shoulders and Back.
Dumbbell Seated Bent Over Alternate Kickback demonstration · © GymiaFit
Dumbbell Seated Bent Over Alternate Kickback at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Shoulders, Back
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Seated Bent Over Alternate Kickback step by step
- 1Sit on a bench with a dumbbell in each hand, palms facing inwards.
- 2Bend forward at the waist, keeping your back straight and parallel to the ground.
- 3Extend one arm straight back, keeping it close to your body, until your arm is fully extended.
- 4Pause for a moment, then slowly lower the dumbbell back to the starting position.
- 5Repeat with the other arm.
- 6Continue alternating arms for the desired number of repetitions.
Dumbbell Seated Bent Over Alternate Kickback — questions
What muscles does the Dumbbell Seated Bent Over Alternate Kickback work?
The Dumbbell Seated Bent Over Alternate Kickback primarily targets the Triceps. It also recruits the Shoulders, Back as secondary movers.
What equipment do I need for the Dumbbell Seated Bent Over Alternate Kickback?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Seated Bent Over Alternate Kickback suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Seated Bent Over Alternate Kickback?
Dumbbell Decline Triceps Extension, Dumbbell Incline Triceps Extension, Dumbbell Incline Two Arm Extension train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Seated Bent Over Alternate Kickback demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.