TETSUDumbbell Seated Kickback
The Dumbbell Seated Kickback is a dumbbell exercise for the upper arms that primarily targets the triceps, with the shoulders assisting. Follow the 6 steps below for correct form, with an animated demonstration.
tricepsupper arms
shoulders
dumbbell
How to do the Dumbbell Seated Kickback
- Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand.
- Bend your knees slightly and lean forward from your hips, keeping your back straight.
- Bring your upper arms close to your sides and keep your elbows bent at a 90-degree angle.
- Extend your arms straight back, squeezing your triceps at the top of the movement.
- Pause for a moment, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Seated Kickback work?
The Dumbbell Seated Kickback primarily targets the triceps. The shoulders work as supporting muscles.
What equipment do I need for the Dumbbell Seated Kickback?
You need a dumbbell to perform the Dumbbell Seated Kickback.
How many sets and reps of the Dumbbell Seated Kickback should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Seated Kickback suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
Track it in Tetsu
Log your sets, see your triceps volume climb, and let AI plan your week. Scan the code or grab the app — free to start.