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Visual demonstration of the Dumbbell Seated Kickback exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Triceps
Secondary muscles
Shoulders
Equipment
Dumbbells
Exercise guide

Dumbbell Seated Kickback

4 steps Updated 29/08/2026

Dumbbell Seated Kickback is a free weights exercise targeting Triceps (Triceps Brachii) using Dumbbells.

Step by step

How to perform it

  1. Sit on the edge of a bench with your feet flat on the floor. Hold a dumbbell in each hand, leaning slightly forward from your hips while keeping your back straight.
  2. Lift both upper arms so that they are parallel to the floor, keeping your elbows bent at a 90-degree angle. Your forearms should be hanging down, and your palms facing your body.
  3. Extend your arms straight back by straightening your elbows, keeping your upper arm stationary. Squeeze your triceps at the top of the movement.
  4. Slowly bend your elbows to return to the starting position. Repeat for the desired number of repetitions.
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Last updated: 29/08/2026

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Dumbbell Seated Kickback

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