Dumbbell Seated Kickback

Target muscle

Triceps

Also works

Shoulders

Equipment

Dumbbell

Body part

Upper arms

How to do the dumbbell seated kickback

1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand.
2. Bend your knees slightly and lean forward from your hips, keeping your back straight.
3. Bring your upper arms close to your sides and keep your elbows bent at a 90-degree angle.
4. Extend your arms straight back, squeezing your triceps at the top of the movement.
5. Pause for a moment, then slowly lower the dumbbells back to the starting position.
6. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the triceps. The shoulders work as secondary muscles. See all triceps exercises or every dumbbell exercise.