TETSUDumbbell Seated Bent Over Alternate Kickback
The Dumbbell Seated Bent Over Alternate Kickback is a dumbbell exercise for the upper arms that primarily targets the triceps, with the shoulders and back assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Seated Bent Over Alternate Kickback
- Sit on a bench with a dumbbell in each hand, palms facing inwards.
- Bend forward at the waist, keeping your back straight and parallel to the ground.
- Extend one arm straight back, keeping it close to your body, until your arm is fully extended.
- Pause for a moment, then slowly lower the dumbbell back to the starting position.
- Repeat with the other arm.
- Continue alternating arms for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Seated Bent Over Alternate Kickback work?
The Dumbbell Seated Bent Over Alternate Kickback primarily targets the triceps. The shoulders and back work as supporting muscles.
What equipment do I need for the Dumbbell Seated Bent Over Alternate Kickback?
You need a dumbbell to perform the Dumbbell Seated Bent Over Alternate Kickback.
How many sets and reps of the Dumbbell Seated Bent Over Alternate Kickback should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Seated Bent Over Alternate Kickback suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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