Dumbbell Seated Kickback
The Dumbbell Seated Kickback is an effective exercise for strengthening your triceps. This exercise offers a unique way to isolate and train the back of your upper arms, contributing to better definition and strength.
Execution
-
1
Find a bench and sit down with a dumbbell in each hand. Keep your back straight and your feet firmly on the floor.
-
2
Lean slightly forward from your hips and keep your elbows close to your body.
-
3
Inhale and bring the dumbbells up by bending your elbows so that they form a 90-degree angle.
-
4
Exhale and fully extend your arms backward while contracting your triceps.
-
5
Hold this position briefly, then slowly return to the starting position.
-
6
Repeat for the desired number of repetitions.
Benefits
- Improves triceps definition.
- Strengthens the muscles around the elbow, contributing to better performance in other exercises.
- May help reduce the risk of injury through strong and balanced arm development.
Common Mistakes
- ! Performing the movement too quickly, which can result in less effective muscle activation and an increased risk of injury.
- ! Not fully extending the arms during the kickback, which reduces the effectiveness of the exercise.
- ! Using weights that are too heavy, causing form to deteriorate. It is important to choose a weight that allows you to perform the exercise correctly.
Primary Muscles
The primary focus of the Dumbbell Seated Kickback is the triceps brachii. The shoulders and upper back are also lightly trained for stability during the exercise.
Possible Alternatives
- Single-Arm Triceps Kickback: Perform the exercise while leaning forward on a bench, one arm at a time.
- Standing Triceps Kickback: Perform the same movement while standing with your knees slightly bent for a different intensity.
- Resistance Band Triceps Kickback: Use a resistance band instead of dumbbells for variation in resistance.
Run your fitness business with more structure
- Planning, member management and coaching in one platform
- Built for coaches, studios and gyms
- Fewer separate tools, more overview
