Form cues
- Keep elbows glued in
- Only move the forearms
- Back flat, chest up
- Squeeze at full extension
Exercise
Dumbbell Seated Kickback
Upper arms, dumbbell
A seated triceps isolation exercise where you hinge forward and extend dumbbells back by straightening the elbows.
Target: triceps. Also works: shoulders.
Steps
- Sit on a bench holding a dumbbell in each hand with your feet flat on the floor.
- Hinge forward from your hips and keep your back flat with your chest angled toward your thighs.
- Pull your elbows up beside your torso and bend them to about 90 degrees.
- Keep your upper arms still and straighten your elbows to kick the dumbbells back behind you.
- Squeeze your triceps with your arms fully extended.
- Bend your elbows slowly to return the dumbbells to the start position.
Common mistakes
- Swinging the dumbbells with the shoulders
- Letting the elbows drift away from the torso
- Dropping the upper arms during the rep
- Rounding the back while leaning forward
Breathing
Inhale as you bend your elbows to lower the dumbbells, and exhale as you straighten your arms back.
In the app, search for Dumbbell Seated Kickback and add it to a workout.