Exercise guide
Dumbbell Seated Kickback
- Beginner
- Isolation
- Rep-based
- Back
- Upper arms
The seated dumbbell kickback is a focused isolation exercise that targets the triceps, particularly the lateral and long heads, by providing a stable base that minimizes momentum. This variation ensures maximum tension at the peak of the contraction, making it highly effective for muscle definition and mind-muscle connection.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the edge of a flat bench with your feet planted firmly on the floor for stability.
- Lean forward at the hips to approximately a 45-degree angle while maintaining a flat back and neutral spine.
- Hold a dumbbell in one hand with a neutral grip (palm facing your torso).
- Pull your elbow up until your upper arm is parallel to your torso and pinned against your side.
How to do it
- Exhale as you extend your arm backward by straightening the elbow until the arm is fully locked out and parallel to the floor.
- Squeeze your triceps hard at the top of the movement for a one-second pause to maximize muscle fiber recruitment.
- Inhale as you slowly lower the weight back to the starting position, moving only at the elbow joint.
- Complete all repetitions on one arm before switching to the other side.
Form checklist
- Keep your upper arm glued to your side; do not let the elbow drop during the movement.
- Avoid swinging the dumbbell or using body momentum to 'cheat' the weight up.
- Maintain a flat back and engaged core to prevent lower back strain.
- Ensure the wrist remains neutral and does not flex or extend during the rep.
Pro tips
- At the peak of the extension, slightly rotate your palm toward the ceiling to intensify the contraction in the long head of the triceps.
- Focus on 'pinning' your shoulder blade back and down to prevent the shoulder from rolling forward as you fatigue.
Make it harder
- Implement a 3-second eccentric (lowering) phase to increase time under tension.
- Add a static hold at the top of every rep for 2-3 seconds to challenge the muscle at its shortest point.
Frequently asked
- What muscles does the dumbbell seated kickback work?
- The dumbbell seated kickback primarily targets the triceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the dumbbell seated kickback?
- The dumbbell seated kickback uses dumbbell.
- Is the dumbbell seated kickback good for beginners?
- Yes. The dumbbell seated kickback is a beginner-friendly movement and a strong foundation to build on.