Target Muscle

    Triceps

    Equipment

    Dumbbell

    Difficulty

    Beginner

    Category

    Strength

    ArmsDumbbell

    Dumbbell Seated Bent Over Alternate Kickback

    The dumbbell seated bent over alternate kickback is an isolation exercise targeting the tricep. It is performed seated on a bench, bent forward at the waist, and involves extending each arm back alternately while holding dumbbells.

    Also Works

    ShouldersBack

    How to Perform

    1. 1

      Sit on a bench with a dumbbell in each hand, palms facing inwards.

    2. 2

      Bend forward at the waist, keeping your back straight and parallel to the ground.

    3. 3

      Extend one arm straight back, keeping it close to your body, until your arm is fully extended.

    4. 4

      Pause for a moment, then slowly lower the dumbbell back to the starting position.

    5. 5

      Repeat with the other arm.

    6. 6

      Continue alternating arms for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Triceps Exercises

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