Seated Bent-over Two-arm Dumbbell Kickback (Triceps) | Exercise Guides and Videos

The seated bent-over two-arm dumbbell kickback is a fantastic tricep isolation exercise, which is effective for building size and strength in all three heads of the triceps. Now, the triceps make up two/thirds of upper-arm mass, so it’s important to focus on adequately training this group of muscles for overall better arm development.

People tend to focus on biceps but triceps actually give the upper arms more width and shape. So, adding tricep kickbacks to your routine will undoubtedly benefit you in many ways. Try to start light with this exercise so you can feel the triceps working, and then you can increase the weight to really build that muscle mass.

In this Exercise:

• Target Muscle Group: Triceps Brachii
• Type: Strength 
• Mechanics: Isolation
• Equipment: Dumbbells
• Difficulty: Beginner

Exercise Instructions

1. Sit on the end of a bench while holding a dumbbell in each hand.
2. Bend your torso over so it’s nearly parallel to the floor with your back straight.
3. Then lift your elbows up so they’re tucked into your sides with your upper arms parallel to the floor.
4. Slowly extend your forearms behind you so your arms are parallel to the floor.
5. Contract your triceps and hold for a couple of seconds.
6. Bring your forearms back down so they’re at a 90-degree angle to your upper arms.
7. Repeat for the desired number of reps.

Variations & Tips

• You can perform this exercise alternating one arm at a time.
• Make sure your upper arms are always parallel to the floor with elbows close to your sides.
• Keep your back straight and core tight during the movement to avoid back pain.
• Start with light dumbbells, and then increase the weight only if you can maintain proper form.
• The seated bent-over two-arm dumbbell kickback works all three tricep heads.

Watch: How to do the seated bent-over two-arm dumbbell kickback

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