Dumbbell Seated Kickback

The Dumbbell Seated Kickback is a terrific exercise that targets the muscles in your triceps, helping you achieve stronger and more defined arms. This exercise is especially beneficial for individuals who are looking to tone their upper arms and improve their overall arm strength. To perform this exercise, you will need a set of dumbbells and a sturdy chair or bench. Begin by sitting on the edge of the chair with a dumbbell in each hand, palms facing inward. Make sure your feet are flat on the floor and your back is straight, engaging your core muscles for stability. Next, bend your elbows to bring your hands up close to your chest. Keep your elbows pointed towards the floor and your upper arms parallel to the ground. This is your starting position. As you exhale, extend your forearms backward while keeping your upper arms stationary. The movement should solely occur at the elbows. Extend your arms until they are straight, focusing on squeezing the triceps at the top of the movement. Hold this position for a brief moment, then inhale and slowly return to the starting position. Repeat this exercise for the desired number of repetitions, aiming for 2-3 sets of 10-15 reps. Remember, it's crucial to use an appropriate weight that challenges you without compromising your form. If you find it difficult to control the movement or experience any discomfort, consider reducing the weight or seeking guidance from a fitness professional to ensure proper execution. Incorporating the Dumbbell Seated Kickback into your regular exercise routine can help you build strong and sculpted triceps, contributing to a more balanced and aesthetically pleasing upper body.

Instructions

• Sit on a bench or a chair with your feet placed firmly on the ground and dumbbells in both hands, with your palms facing inward.
• Bend your elbows 90 degrees and bring your upper arms close to your sides, keeping your back straight.
• Exhale and extend your forearms backward, fully contracting your triceps muscles. Your upper arms should remain stationary throughout the movement.
• Hold the contracted position for a second while squeezing your triceps, then slowly lower the dumbbells back to the starting position.
• Repeat for the desired number of repetitions.
• Tips: Focus on keeping your elbow joints stable and avoid swinging your upper arms during the movement. Maintain proper posture with your chest up, shoulders back, and core engaged.

Tips & Tricks

• Ensure proper form by sitting with a neutral spine and your feet flat on the ground.
• Maintain a stable core throughout the exercise to avoid excessive movement.
• Use a controlled and deliberate motion to fully extend your arms during the kickback.
• Focus on squeezing your triceps at the top of the movement to maximize muscle activation.
• Keep your elbows close to your body throughout the exercise to isolate the triceps muscles.
• Start with lighter weights and gradually increase the resistance as you gain strength.
• Incorporate variations of the dumbbell seated kickback, such as alternating arms or using both arms simultaneously, to add variety and challenge to your workouts.
• Ensure that your shoulder blades are retracted and depressed throughout the exercise to maintain stability in your upper back.
• Increase time under tension by slowing down the tempo of the movement, emphasizing the eccentric (lowering) phase.
• Listen to your body and rest as needed to prevent overtraining and injury.