Dumbbell Seated Bent Over Alternate Kickback

The Dumbbell Seated Bent Over Alternate Kickback is an effective exercise that targets the triceps, the muscles located at the back of the upper arm. This exercise helps to strengthen and tone the triceps, resulting in more defined and sculpted arms. To perform the Dumbbell Seated Bent Over Alternate Kickback, you will need a pair of dumbbells and a sturdy chair or bench. Start by sitting on the edge of the chair with your feet firmly planted on the ground. Hold a dumbbell in each hand and lean forward from the hips, keeping your back straight and core engaged. Next, bend your elbows at a 90-degree angle, bringing the dumbbells close to your chest. Your upper arms should be parallel to the ground, and your forearms should be hanging down towards the floor. This is your starting position. From here, extend one arm back while keeping the upper arm stationary, until your entire arm is straight and parallel to the ground. Focus on contracting your triceps at the top of the movement, then slowly lower the dumbbell back to the starting position. Alternate arms and repeat for the desired number of repetitions. It is important to maintain proper form throughout the exercise. Avoid swinging or using momentum to lift the weights, as this reduces the effectiveness of the exercise and increases the risk of injury. Incorporating the Dumbbell Seated Bent Over Alternate Kickback into your workout routine will help to strengthen and tone your triceps, improving overall upper body strength and aesthetics. Pair this exercise with other tricep exercises and a well-rounded workout program for optimal results. Remember to start with lighter weights and gradually increase the resistance as you become stronger and more comfortable with the movement.

Instructions

• Sit on a flat bench with a dumbbell in each hand.
• Bend forward at the waist and lean your torso against your thighs, keeping your chest up and back straight.
• Extend your left arm fully, maintaining a slight bend at the elbow.
• Attempt to touch the dumbbell to the back of your leg, feeling the contraction in your tricep.
• Pause briefly at the top of the movement, squeezing your tricep.
• Lower the dumbbell back to the starting position in a controlled manner.
• Repeat the movement with your right arm.
• Continue alternating arms for the desired number of repetitions.

Tips & Tricks

• Focus on maintaining a neutral spine and engage your core throughout the exercise.
• Start with lighter dumbbells and gradually increase the weight to challenge your muscles.
• Keep your elbows close to your body and your upper arms parallel to the ground during the movement.
• Exhale as you extend your arm back and inhale as you return to the starting position.
• Maintain a controlled and slow tempo throughout the exercise to maximize muscle engagement.
• Incorporate this exercise into your overall upper body workout routine for balanced muscle development.
• Ensure you have a firm and stable seated position to prevent unnecessary strain on your lower back.
• Listen to your body and avoid overloading the weight, as proper form is crucial for optimal results.
• Include a variety of exercises targeting different muscle groups to achieve a well-rounded fitness routine.
• Fuel your body with a nutritious post-workout meal containing protein and healthy carbohydrates.