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Dumbbell Seated Bent Over Alternate Kickback exercise animated demonstration

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Dumbbell Seated Bent Over Alternate Kickback

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Beginner

target Target Muscle Groups

Primary: Triceps accessibility Upper Arms
Shoulders Back

fitness_center Equipment

Dumbbell

Category

strength

Mechanic

isolation

Cal/min

6.1

Force

push

Dumbbell Seated Bent Over Alternate Kickback is a beginner single-joint isolation pushing exercise targeting the Triceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Shoulders and Back.

list_alt Step-by-Step Instructions

1

Sit on a bench with a dumbbell in each hand, palms facing inwards.

2

Bend forward at the waist, keeping your back straight and parallel to the ground.

3

Extend one arm straight back, keeping it close to your body, until your arm is fully extended.

4

Pause for a moment, then slowly lower the dumbbell back to the starting position.

5

Repeat with the other arm.

6

Continue alternating arms for the desired number of repetitions.

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