# Seated Dumbbell Triceps Kickback

A two-arm triceps kickback done seated on the end of a flat bench, leaning forward. The seat takes your legs out of the lift, so the triceps straighten the elbows without body momentum.

- Beginner · Isolation
- Equipment: Dumbbells, Flat bench
- HD video: https://media.seto.fit/exercises/dumbbell-seated-kickback/video/male.mp4
- HTML: https://seto.fit/exercises/seated-dumbbell-triceps-kickback/

## Muscles worked

- Triceps: 10/10
- Rear delts: 4/10
- Lats: 3/10
- Forearms: 3/10

## How to do the Seated Dumbbell Triceps Kickback

1. Sit on the end of a bench, leaning forward, a dumbbell in each hand.
2. Keep your upper arms close to your sides, elbows bent.
3. Extend both arms straight back, squeezing the triceps.
4. Slowly lower the dumbbells back to the starting position.

### Full technique — 7 steps

1. Sit on the end of a flat bench with your feet flat on the floor and a dumbbell in each hand.
2. Lean your torso forward from the hips, keeping your back flat.
3. Bring your upper arms back alongside your torso with the elbows bent about 90 degrees.
4. Use a neutral grip with your palms facing your body.
5. Keep the upper arms fixed and extend the elbows until your arms are straight behind you.
6. Squeeze the triceps at the top without letting your shoulders roll forward.
7. Lower the dumbbells until your forearms hang under your elbows, then repeat.

## Common mistakes

- Letting upper arms swing
- Letting the elbow drift downward
- Stopping short of full extension
- Using torso swing for momentum
- Turning it into a row

## Form cues

- Upper arms stay fixed
- Straighten arms completely
- Keep wrists straight
- Use a neutral grip
- Hold torso angle

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Cable machine**: [Cable Skull Crusher](https://seto.fit/exercises/cable-skull-crusher/), [Elbows Out Triceps Pushdown](https://seto.fit/exercises/elbows-out-triceps-pushdown/)
- **Machine**: [Ski Erg Triceps Pushdown](https://seto.fit/exercises/ski-erg-triceps-pushdown/), [Ski Erg Triceps Extension](https://seto.fit/exercises/ski-erg-triceps-extension/)
- **Resistance bands**: [Resistance Band Triceps Kickback](https://seto.fit/exercises/resistance-band-triceps-kickback/), [Single Arm Resistance Band Triceps Pushdown](https://seto.fit/exercises/single-arm-resistance-band-triceps-pushdown/)
- **Kettlebell**: [Kettlebell Overhead Triceps Extension](https://seto.fit/exercises/kettlebell-overhead-triceps-extension/), [Kettlebell Skull Crusher](https://seto.fit/exercises/kettlebell-skull-crusher/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Seated Dumbbell Triceps Kickback — Beginner**
- Harder: [Dumbbell Overhead Triceps Extension](https://seto.fit/exercises/overhead-triceps-extension-dumbbell/) — Beginner
- Harder: [Dumbbell Skull Crusher](https://seto.fit/exercises/skull-crusher-dumbbell/) — Intermediate

## Quick answers

### What muscles does the Seated Dumbbell Triceps Kickback work?

Primary: Triceps 10/10. Also works: Rear delts 4/10, Lats 3/10, Forearms 3/10.

### When should I do the Seated Dumbbell Triceps Kickback in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 5 min with rest.

### How many sets and reps of the Seated Dumbbell Triceps Kickback?

Strength: 3 sets of 8–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Seated Dumbbell Triceps Kickback?

Cable machine: Cable Skull Crusher, Elbows Out Triceps Pushdown. Machine: Ski Erg Triceps Pushdown, Ski Erg Triceps Extension. Resistance bands: Resistance Band Triceps Kickback, Single Arm Resistance Band Triceps Pushdown. Kettlebell: Kettlebell Overhead Triceps Extension, Kettlebell Skull Crusher.

### What is a harder version of the Seated Dumbbell Triceps Kickback?

Dumbbell Overhead Triceps Extension (Beginner), Dumbbell Skull Crusher (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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