Dumbbell Seated Kickback

A triceps isolation movement. The seated position stabilizes the body, allowing for a strict extension and powerful contraction at the lockout.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Triceps

Secondary

Back

Setup

Sit on the edge of a bench. Hinge forward and tuck your elbow into your side. Hold a dumbbell with a neutral grip.

Instructions

1. Extend your arm back until it is perfectly straight.
2. Squeeze the tricep hard at the peak lockout.
3. Slowly return to the 90-degree position.
4. Keep your upper arm parallel to the floor.
5. Avoid swinging.

Common Mistakes

1. Dropping the elbow.
2. Using momentum.
3. Rounding the spine.

Alternative Exercises

Wide Grip Behind the Neck Pulldown

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An advanced lat-building variation that isolates the upper back. It requires significant shoulder mobility and emphasizes the outer fibers of the lats.

Wide Grip Behind the Neck Pull-Up

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Wide Grip Pull-Up

Intermediate / Pull-up Bar / Back / pull

Emphasizes the outer lats and teres major. This variation is the gold standard for building back width and the classic "V" taper.

Weighted Lying Twist

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A rotational core exercise that targets the internal and external obliques. It is essential for developing rotational power and improving lateral spinal stability.

Underhand Pulldown

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A pulling exercise that increases bicep activation and targets the lower lats. The supinated grip allows for a deeper contraction and greater range of motion.

Twin Handle Parallel Grip Lat Pulldown

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A back exercise using two separate handles to allow for a neutral grip. This variation is shoulder-friendly and builds significant mid-back thickness.