How to do the Dumbbell Seated Kickback
Dumbbell Seated 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.
Dumbbell Seated Kickback demonstration · © GymiaFit
Dumbbell Seated Kickback at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Shoulders
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Seated Kickback step by step
- 1Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand.
- 2Bend your knees slightly and lean forward from your hips, keeping your back straight.
- 3Bring your upper arms close to your sides and keep your elbows bent at a 90-degree angle.
- 4Extend your arms straight back, squeezing your triceps at the top of the movement.
- 5Pause for a moment, then slowly lower the dumbbells back to the starting position.
- 6Repeat for the desired number of repetitions.
Dumbbell Seated Kickback — questions
What muscles does the Dumbbell Seated Kickback work?
The Dumbbell Seated Kickback primarily targets the Triceps. It also recruits the Shoulders as secondary movers.
What equipment do I need for the Dumbbell Seated 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 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 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 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.