Dumbbell Seated Kickback

Dumbbell Seated Kickback

The Dumbbell Seated Kickback is a fantastic exercise that targets your triceps muscles, helping you achieve toned and sculpted arms. It is a variation of the traditional triceps kickback, but with the added benefit of being seated, which provides stability and support for proper form. To perform the Dumbbell Seated Kickback, you will need a pair of dumbbells and a bench or a sturdy chair. Start by sitting on the edge of the bench or chair with your feet firmly planted on the ground. Hold a dumbbell in each hand, and allow your arms to hang naturally at your sides, palms facing inwards. Engage your core muscles and maintain an upright posture throughout the exercise. Keep your back straight, and avoid rounding your shoulders or slouching. Begin the movement by bending your elbows at a 90-degree angle, keeping them tucked close to your sides. This is your starting position. Now, with controlled movements, extend your forearms back by straightening your elbows fully. As you extend your arms, remember to exhale. Squeeze your triceps muscles at the top of the movement for a brief pause before slowly lowering the dumbbells back to the starting position, inhaling as you do so. For optimal results, focus on using your triceps muscles to perform the exercise rather than relying on momentum or swinging motions. You can adjust the weight of the dumbbells according to your fitness level and gradually increase it as you gain strength and confidence. Integrating the Dumbbell Seated Kickback into your upper body workout routine can help you achieve those desirable defined arms. Remember to warm up properly before starting any exercise and consult with a fitness professional to ensure proper form and technique. Enjoy the challenge and watch your triceps grow stronger with each session!


  • Sit on a flat bench with your feet flat on the floor and hold a dumbbell in one hand.
  • Place your forearm on top of your thigh, keeping your elbow at a 90-degree angle and your palm facing down.
  • This is your starting position.
  • Fully extend your arm by kicking it back, while keeping your upper arm stationary.
  • Squeeze your triceps at the top of the movement and hold for a brief pause.
  • Slowly lower the dumbbell back to the starting position.
  • Repeat for the desired number of repetitions and then switch arms.

Tips & Tricks

  • Maintain proper form throughout the exercise to engage the triceps effectively.
  • Use a weight that challenges you but allows for proper form and control.
  • Exhale as you extend your arm backward, and inhale as you bring the weight back to the starting position.
  • Keep your back straight and core engaged to avoid any strain on the lower back.
  • Focus on squeezing the triceps at the top of the movement for maximum contraction.
  • Start with a lighter weight and gradually increase the resistance as you get stronger.
  • Perform the exercise in a slow and controlled manner to maximize muscle activation.
  • Avoid swinging the weight or using momentum to lift it.
  • Alternate between arms to ensure balanced muscle development.
  • Listen to your body and take breaks if needed to prevent excessive fatigue or injury.


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