Seated Dumbbell Triceps Kickback — how to, muscles worked, alternatives

How to do the Seated Dumbbell Triceps Kickback

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

Full technique — 7 steps

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

Substitutes by equipment

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

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 Beginner
Harder Dumbbell Skull Crusher 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.