10 Alternatives to Dumbbell Seated Bent Over Alternate Kickback

Ranked Dumbbell Seated Bent Over Alternate Kickback Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Seated Bent Over Alternate Kickback on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Dumbbell Seated Kickback

   92% match

   • Triceps
   • Dumbbell
   • Beginner
   • Isolation

   It uses the same equipment and still works the triceps.

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand.
   2. Bend your knees slightly and lean forward from your hips, keeping your back straight.
   3. Bring your upper arms close to your sides and keep your elbows bent at a 90-degree angle.
   4. Extend your arms straight back, squeezing your triceps at the top of the movement.
   5. Pause for a moment, then slowly lower the dumbbells back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: kickback, the same as the Dumbbell Seated Bent Over Alternate Kickback
   • Primary muscle: triceps, the same as the Dumbbell Seated Bent Over Alternate Kickback
   • Equipment: free weights, the same as the Dumbbell Seated Bent Over Alternate Kickback
   • Body position: seated, the same as the Dumbbell Seated Bent Over Alternate Kickback
2. Play demonstration

   2. Dumbbell Seated One Arm Kickback

   88% match

   • Triceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand.
   2. Bend your torso forward at the waist, keeping your back straight and parallel to the ground.
   3. Extend your arm straight back, keeping your elbow close to your body.
   4. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
   5. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: kickback, the same as the Dumbbell Seated Bent Over Alternate Kickback
   • Primary muscle: triceps, the same as the Dumbbell Seated Bent Over Alternate Kickback
   • Equipment: free weights, the same as the Dumbbell Seated Bent Over Alternate Kickback
   • Body position: seated, the same as the Dumbbell Seated Bent Over Alternate Kickback
3. Play demonstration

   3. Dumbbell One Arm Kickback

   83% match

   • Triceps
   • Dumbbell
   • Beginner
   • Isolation

   Pick this when you want to work the triceps with more balance to manage.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a dumbbell in your right hand.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Bring your right elbow up to your side, keeping it bent at a 90-degree angle.
   4. Extend your right arm straight back, squeezing your triceps at the top of the movement.
   5. Slowly lower the dumbbell back to the starting position.
   6. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: kickback, the same as the Dumbbell Seated Bent Over Alternate Kickback
   • Primary muscle: triceps, the same as the Dumbbell Seated Bent Over Alternate Kickback
   • Equipment: free weights, the same as the Dumbbell Seated Bent Over Alternate Kickback
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Dumbbell Seated Bent Over Alternate Kickback
4. Play demonstration

   Progression

   4. Dumbbell One Arm Triceps Extension (On Bench)

   83% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   Pick this when you want a harder version that still works the triceps.

   How to perform this exercise

   1. Sit on a bench with your back straight and feet flat on the ground.
   2. Hold a dumbbell in one hand and place your other hand on the bench for support.
   3. Raise the dumbbell overhead, keeping your upper arm close to your head and your elbow pointing forward.
   4. Lower the dumbbell behind your head by bending your elbow, keeping your upper arm stationary.
   5. Extend your arm back up to the starting position, fully straightening your elbow.
   6. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: triceps, the same as the Dumbbell Seated Bent Over Alternate Kickback
   • Equipment: free weights, the same as the Dumbbell Seated Bent Over Alternate Kickback
   • Body position: seated, the same as the Dumbbell Seated Bent Over Alternate Kickback
5. 

   5. Seated Bent-over Two-arm Dumbbell Triceps Extension

   82% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit down at the end of a flat bench with a dumbbell in both arms using a neutral grip (palms of the hand facing you).
   2. Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.
   3. The upper arms with the dumbbells should be close to the torso and aligned with it (lifted up until they are parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights). Tip: There should be a 90-degree angle between the forearms and the upper arm. This is your starting position.
   4. Keeping the upper arms stationary, use the triceps to lift the weight as you exhale until the forearms are parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.
   5. After a second contraction at the top, slowly lower the dumbbells back to the starting position as you inhale.
   6. Repeat the movement for the prescribed amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: triceps, the same as the Dumbbell Seated Bent Over Alternate Kickback
   • Equipment: free weights, the same as the Dumbbell Seated Bent Over Alternate Kickback
   • Body position: seated, the same as the Dumbbell Seated Bent Over Alternate Kickback
6. Play demonstration

   Progression

   6. Dumbbell Seated Bench Extension

   82% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your back straight and feet flat on the ground.
   2. Hold a dumbbell with both hands and extend your arms straight up above your head.
   3. Slowly lower the dumbbell behind your head, keeping your elbows close to your ears.
   4. Pause for a moment, then raise the dumbbell back up to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: triceps, the same as the Dumbbell Seated Bent Over Alternate Kickback
   • Equipment: free weights, the same as the Dumbbell Seated Bent Over Alternate Kickback
   • Body position: seated, the same as the Dumbbell Seated Bent Over Alternate Kickback
7. 

   7. Seated Bent-over One-arm Dumbbell Triceps Extension

   81% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit down at the end of a flat bench with a dumbbell in one arm using a neutral grip (palms of the hand facing you).
   2. Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.
   3. The upper arm with the dumbbell should be close to the torso and aligned with it (lifted up until it is parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights). Tip: There should be a 90-degree angle between the forearms and the upper arm. This is your starting position.
   4. Keeping the upper arm stationary, use the triceps to lift the weight as you exhale until the forearm is parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.
   5. After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.
   6. Repeat the movement for the prescribed amount of repetitions.
   7. Switch arms and repeat the exercise.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: triceps, the same as the Dumbbell Seated Bent Over Alternate Kickback
   • Equipment: free weights, the same as the Dumbbell Seated Bent Over Alternate Kickback
   • Body position: seated, the same as the Dumbbell Seated Bent Over Alternate Kickback
   • Balance: harder to stay steady on than the Dumbbell Seated Bent Over Alternate Kickback
8. Play demonstration

   Progression

   8. Dumbbell Lying Alternate Extension

   81% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie flat on a bench with a dumbbell in each hand, palms facing each other.
   2. Extend your arms straight up over your chest, keeping a slight bend in your elbows.
   3. Lower one dumbbell down towards your head, bending at the elbow, while keeping the other arm extended.
   4. Pause for a moment at the bottom, then raise the dumbbell back up to the starting position.
   5. Repeat with the other arm, alternating sides for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: triceps, the same as the Dumbbell Seated Bent Over Alternate Kickback
   • Equipment: free weights, the same as the Dumbbell Seated Bent Over Alternate Kickback
   • Body position: lying on your back, not seated
9. Play demonstration

   9. Dumbbell Kickback

   79% match

   • Triceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Bring your upper arms close to your sides, with your elbows bent at a 90-degree angle.
   4. Extend your arms straight back, squeezing your triceps at the top of the movement.
   5. Pause for a moment, then slowly lower the dumbbells back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: kickback, the same as the Dumbbell Seated Bent Over Alternate Kickback
   • Primary muscle: triceps, the same as the Dumbbell Seated Bent Over Alternate Kickback
   • Equipment: free weights, the same as the Dumbbell Seated Bent Over Alternate Kickback
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Dumbbell Seated Bent Over Alternate Kickback
10. Play demonstration

    Progression

    10. Dumbbell Standing Kickback

    79% match

    • Triceps
    • Dumbbell
    • Intermediate
    • Isolation

    How to perform this exercise

    1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Extend your arms straight back, squeezing your triceps at the top of the movement.
    4. Pause for a moment, then slowly lower the dumbbells back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches

    • Movement: kickback, the same as the Dumbbell Seated Bent Over Alternate Kickback
    • Primary muscle: triceps, the same as the Dumbbell Seated Bent Over Alternate Kickback
    • Equipment: free weights, the same as the Dumbbell Seated Bent Over Alternate Kickback
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Dumbbell Seated Bent Over Alternate Kickback