Dumbbell Seated Kickback
Also known as: seated dumbbell kickback
Dumbbell Seated Kickback turns independent dumbbell loading into elbow strength that finishes presses — a step up once the basics feel easy.
How to do Dumbbell Seated Kickback
- Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand.
- Bend your knees slightly and lean forward from your hips, keeping your back straight.
- Bring your upper arms close to your sides and keep your elbows bent at a 90-degree angle.
- Extend your arms straight back, squeezing your triceps at the top of the movement.
- Pause for a moment, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Dumbbell Seated 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 Kickback Mistakes
Letting the stronger arm set the pace for both sides
Match the weaker side rep for rep and stop when it stops.
Cutting the stretch short at the bottom of the rep
Let the elbow bend fully so the long head actually gets loaded.
Repeating the same load and rep scheme for months
Pick one variable, load, reps, or tempo, and push it every week.
Easier and Harder Than Dumbbell Seated Kickback
Swap Dumbbell Seated Kickback For
Dumbbell Seated Kickback — Frequently Asked Questions
How do you do the Dumbbell Seated Kickback?
Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand. Bend your knees slightly and lean forward from your hips, keeping your back straight. Bring your upper arms close to your sides and keep your elbows bent at a 90-degree angle. 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 Kickback work?
The Dumbbell Seated 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 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 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 Kickback?
Try the Barbell Lying Extension, 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 Kickback the same as the seated dumbbell kickback?
Yes. The Dumbbell Seated Kickback is also commonly called the seated dumbbell kickback. Different gyms and training programs label it differently, but "seated dumbbell kickback" refer to this same movement.
