How to do the Dumbbell Seated Kickback
TricepsDumbbellIntermediate
The dumbbell seated kickback isolates your triceps by removing momentum and forcing the muscle to work through its full range of motion under load. Master this movement and you build the dense, defined upper arms that pressing exercises alone simply cannot deliver.
Add this to my personalized plan →Muscles worked
Primary
Triceps
Secondary
Front deltsChest
Step-by-step
- Sit at the edge of a bench, hinge forward at the hips until your torso is nearly parallel to the floor, and brace your core.
- Plant your working arm's elbow firmly against your hip, upper arm parallel to the floor, and grip the dumbbell with a neutral hand.
- Extend your forearm back in a controlled arc until your arm is fully straight, squeezing the triceps hard at lockout.
- Slowly lower the dumbbell back to the start under control, resisting gravity on every inch of the descent.
Common mistakes
- Letting the elbow drop during the movement, which shifts load off the triceps — keep the upper arm pinned parallel to the floor throughout the entire rep.
- Using a weight that forces you to swing the dumbbell rather than extend it — reduce the load until you can move with strict, deliberate control.
- Cutting the extension short and never reaching full lockout — the triceps are maximally contracted only at complete arm extension, so finish every rep all the way.
Pro tip — At the top of each rep, supinate your wrist slightly so your pinky rises higher than your thumb — this subtle rotation increases long-head triceps activation and deepens the contraction beyond what a neutral grip achieves.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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