Dumbbell Seated Bent Over Alternate Kickback
- Zielmuskel
- —
- Equipment
- Dumbbell
- Körperregion
- Upper Arms
- Typ
- Strength
The dumbbell seated bent over alternate kickback is an isolation exercise for the triceps brachii, the muscle on the back of the upper arm. Performed seated and hinged forward with a dumbbell in each hand, you extend one arm back at a time, which keeps the working triceps under constant tension and lets you focus on one side at a time.
Dumbbell Seated Bent Over Alternate Kickback: So führst du sie aus
- 1Sit on the end of a bench with a dumbbell in each hand and your feet planted firmly on the floor.
- 2Hinge forward from your hips until your torso is close to parallel with the floor, keeping your back flat and your core braced.
- 3Pin both upper arms against your sides so your elbows point straight back, letting the dumbbells hang with palms facing in.
- 4Keeping your upper arm still, extend one elbow to drive the dumbbell back until your arm is straight and the triceps is fully contracted.
- 5Squeeze the triceps briefly at the top with the dumbbell behind your hip.
- 6Lower that dumbbell under control back to the start, returning to a 90-degree bend at the elbow.
- 7Repeat on the other arm, alternating sides for the full set while keeping your torso steady.
- 8Once your reps are complete, sit up and lower the dumbbells to the floor with control.
Technik-Tipps
- Keep your upper arms locked against your sides throughout — only the forearm should move as you extend the elbow.
- Use a controlled tempo and a full lockout rather than swinging the dumbbells; the triceps works hardest at full extension.
- Keep your wrist neutral and firm so the load stays over your forearm, not bent back.
- Choose a lighter dumbbell than you would for a press; this is an isolation move where form beats weight.
Häufige Fehler
- Letting the upper arm drop or swing forward, which turns the move into a row and takes tension off the triceps.
- Rounding the lower back while hinged over, which strains the spine instead of supporting a flat-back position.
- Using momentum to fling the dumbbell back instead of extending the elbow, which cheats the rep and reduces triceps work.
- Stopping short of full extension, so the triceps never reaches the peak contraction where it is most engaged.
Häufig gestellte Fragen
What muscles does the dumbbell seated bent over alternate kickback work?
It isolates the triceps brachii, the muscle on the back of the upper arm that straightens the elbow. Alternating arms lets you focus tension on one triceps at a time.
Why do the kickback seated and alternating instead of standing?
Sitting and hinging forward gives a stable base so you are less likely to use momentum, and working one arm at a time helps you keep each upper arm pinned in place for a cleaner triceps contraction.
Is the dumbbell seated bent over alternate kickback good for beginners?
Yes. It is a simple isolation move that teaches you to lock the upper arm and extend the elbow. Start light to groove the form before adding weight.
How many sets and reps should I do?
For triceps definition and endurance, 3 sets of 12 to 15 reps per arm with a controlled tempo works well. Pick a weight you can fully extend without swinging.
