Dumbbell Seated Bent Over Alternate Kickback

Also known as: seated dumbbell bent over alternate kickback

Intermediate

Triceps

Dumbbell

The point of Dumbbell Seated Bent Over Alternate Kickback is triceps mass behind every press; independent dumbbell loading is how it gets there.

How to do Dumbbell Seated Bent Over Alternate Kickback

Sit on a bench with a dumbbell in each hand, palms facing inwards.
Bend forward at the waist, keeping your back straight and parallel to the ground.
Extend one arm straight back, keeping it close to your body, until your arm is fully extended.
Pause for a moment, then slowly lower the dumbbell back to the starting position.
Repeat with the other arm.
Continue alternating arms for the desired number of repetitions.

Add to an AI Workout Plan All Arms Exercises Dumbbell Arm Exercises All Dumbbell Exercises

Dumbbell Seated Bent Over Alternate Kickback Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Size up only when both sides finish equally strong.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Start each set with the weaker arm and match it.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Add reps on the smaller bell before you size up.

Common Dumbbell Seated Bent Over Alternate Kickback Mistakes

Letting the stronger arm set the pace for both sides

Match the weaker side rep for rep and stop when it stops.

Slamming into lockout and jarring the elbow

Finish firm but stop just short of a hard snap at the top.

Letting the last set decay into a different exercise

End the set when the pattern changes, not when the reps run out.

Easier and Harder Than Dumbbell Seated Bent Over Alternate Kickback

Easier progression

Body-up

Harder progression

Cable Overhead Triceps Extension (rope Attachment)

Swap Dumbbell Seated Bent Over Alternate Kickback For

Barbell Jm Bench Press

Weighted Bench Dip

Ez Bar Standing French Press

Dumbbell Seated Bent Over Alternate Kickback — Frequently Asked Questions

How do you do the Dumbbell Seated Bent Over Alternate Kickback?

Sit on a bench with a dumbbell in each hand, palms facing inwards. Bend forward at the waist, keeping your back straight and parallel to the ground. Extend one arm straight back, keeping it close to your body, until your arm is fully extended. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Seated Bent Over Alternate Kickback work?

The Dumbbell Seated Bent Over Alternate Kickback primarily targets the triceps. It is classified as a arms exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Seated Bent Over Alternate Kickback should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Seated Bent Over Alternate Kickback good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Dumbbell Seated Bent Over Alternate Kickback?

Try the Barbell Jm Bench Press, Weighted Bench Dip or the Ez Bar Standing French Press. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Seated Bent Over Alternate Kickback the same as the seated dumbbell bent over alternate kickback?

Yes. The Dumbbell Seated Bent Over Alternate Kickback is also commonly called the seated dumbbell bent over alternate kickback. Different gyms and training programs label it differently, but "seated dumbbell bent over alternate kickback" refer to this same movement.