dumbbell seated bent over alternate kickback
A upper arms exercise targeting the triceps, performed with dumbbell.
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.
Muscles worked
Primary (target)
Secondary
Related exercises
active style cable pushdown
assisted standing triceps extension (with towel)
assisted standing triceps extension (with towel) with horizontal
assisted triceps dip (kneeling)
band close-grip push-up
band side triceps extension
Track dumbbell seated bent over alternate kickback in NutriMind
Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.
Planning your next heavy session? Estimate your max with the One Rep Max Calculator and build up to it with the Warm-up Calculator. More free tools →