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Dumbbell Seated Bent-Over Triceps Kickback
Seated dumbbell isolation exercise that targets the triceps through elbow extension to build arm strength and definition; commonly used in upper body routines for hypertrophy.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
2/5 • Beginner
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Shoulders
3/10Rear Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Sit on the end of a flat bench with feet flat on the floor. Hinge forward at hips until torso is nearly parallel to floor, back straight, core engaged. Hold dumbbells with elbows bent at 90 degrees, upper arms parallel to floor.
- Keep upper arms stationary and parallel to floor.
- Exhale and extend forearms backward by straightening elbows.
- Squeeze triceps at full extension.
- Inhale and slowly bend elbows to return dumbbells to starting position.
- Maintain control throughout the movement.
- Repeat for desired reps, switching arms if unilateral.
Coaching Tips
Form Cues
- Upper arms stationary
- Squeeze at top
- Control the return
- Back straight
- Elbows tucked
Breathing
Inhale as you lower the dumbbells, exhale as you extend your arms and squeeze the triceps. Brace core throughout.
Tempo
2-1-2
Range of Motion
From elbows bent at 90 degrees with upper arms parallel to floor, extend to full elbow straightening without locking out, keeping upper arms fixed.
Safety
Safety Notes
- Avoid lower back strain by keeping back straight
- Start with light weights to master form
- Do not swing or use momentum
- Consult professional if elbow or shoulder pain occurs
Spotting
Not typically required for this isolation exercise; use lighter weights or machine alternative if stability is an issue.
Common Mistakes
- Swinging with momentum
- Allowing elbows to drift forward
- Rounding the back
- Locking elbows at top
- Using too heavy weight
When to Avoid
- Acute elbow tendonitis
- Shoulder impingement
- Lower back injuries
Flexibility Needed
- Adequate shoulder extension
- Wrist flexibility for neutral grip
Build Up First
- Basic understanding of elbow extension
- Ability to maintain stable torso position
Also known as
Seated Dumbbell Tricep Kickback, Bent-Over Seated Triceps Extension, Dumbbell Seated Tricep Kickback
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