About this exercise
A seated single-arm triceps kickback performed while leaning forward on a bench. The movement isolates the triceps through full elbow extension, and the seated position helps stabilize the torso.
Dumbbell Seated Kickback
Step by step instructions, muscle activation and variants for the Dumbbell Seated Kickback.
EasyTriceps
How to Perform
- Sit on the end of a flat bench and lean your torso forward, bracing your free hand on your knee for support
- Hold a dumbbell in the working hand with your upper arm parallel to the floor and elbow bent at 90 degrees
- Extend your forearm backward by straightening the elbow until the arm is fully extended
- Squeeze the triceps at the top, then return the forearm to the bent starting position with control
- Keep your upper arm stationary and close to your torso throughout the movement
- Complete all reps on one side before switching to the other arm
Muscle Activation
Primary
Triceps
Common Mistakes
Common mistakes content is coming soon.
About the Dumbbell Seated Kickback
The Dumbbell Seated Kickback is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.