Dumbbell Seated Kickback

Cómo hacer el Dumbbell Seated Kickback

1. 1Sit on the end of a bench with your feet flat on the floor and a dumbbell in one hand.
2. 2Hinge forward at the hips until your torso is leaning toward your thighs, keeping your back flat and chest up.
3. 3Raise your upper arm until it is parallel to your torso, with your elbow bent to about 90° and the dumbbell hanging below.
4. 4Brace your core and keep your upper arm pinned in place against your side throughout the set.
5. 5Extend your elbow to drive the dumbbell back and up until your arm is straight and the triceps is fully contracted.
6. 6Squeeze the triceps briefly at the top without swinging or shrugging the shoulder.
7. 7Lower the dumbbell under control back to the 90° start position, keeping the upper arm still.
8. 8Complete your reps, then switch the dumbbell to the other hand and repeat.

Consejos de técnica

• Keep your upper arm fixed and parallel to your torso so the movement comes only from the elbow, isolating the triceps.
• Use a slow, controlled tempo and pause briefly at full extension to maximize the contraction.
• Keep your wrist neutral and firm so the dumbbell tracks straight back rather than rotating.
• Choose a lighter weight than you would for compound pressing — this is an isolation move that rewards strict form over load.

Errores comunes

• Letting the upper arm drop or swing, which shifts work off the triceps and turns the rep into a momentum-driven swing.
• Using too much weight and heaving the dumbbell up, which breaks form and reduces tension on the target muscle.
• Rounding the lower back while hinged forward, which places unnecessary strain on the spine.
• Only partially extending the elbow, so the triceps never reaches full contraction and the rep is shortchanged.

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