10 Alternatives to Dumbbell Seated Bent Over Alternate Kickback

The Dumbbell Seated Bent Over Alternate Kickback is done seated with dumbbells. Ranked closest by our scoring: the Dumbbell Seated Kickback, the Dumbbell Seated One Arm Kickback and the Dumbbell One Arm Kickback. Four harder versions, among them the Dumbbell One Arm Triceps Extension (On Bench) and the Dumbbell Seated Bench Extension, are listed below as progressions rather than swaps.

Dumbbell Seated Bent Over Alternate KickbackWatch the Dumbbell Seated Bent Over Alternate Kickback

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Seated Bent Over Alternate Kickback

The steps for the Dumbbell Seated Bent Over Alternate Kickback itself, so you can judge how close each substitute below really is.

Triceps, with shoulders, back · Dumbbell · Beginner · Isolation

  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.

The 10 Best 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. Cards with a "How to perform it" link open to show 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.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Seated KickbackPlay demonstration

    1. Dumbbell Seated Kickback

    92% match

    Triceps · Beginner · Isolation

    It uses the same equipment and still works the triceps.

    • Dumbbell
    How to perform it
    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
  3. Dumbbell One Arm KickbackPlay demonstration

    3. Dumbbell One Arm Kickback

    83% match

    Triceps · Beginner · Isolation

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

    • Dumbbell
    How to perform it
    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. Dumbbell One Arm Triceps Extension (On Bench)Play demonstration

    Progression

    4. Dumbbell One Arm Triceps Extension (On Bench)

    83% match

    Triceps · Intermediate · Isolation

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

    • Dumbbell
    How to perform it
    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

How to Choose the Right Dumbbell Seated Bent Over Alternate Kickback Substitute

Select a substitute based on equipment, pain tolerance, and targeted triceps head. If you lack equipment, use resistance-band kickbacks and cue a straight wrist and locked elbow to mimic isolation. For elbow or wrist pain, choose pushdowns with a neutral rope grip to distribute load across the hand and forearm. To emphasize the long head, pick overhead extensions and focus on shoulder extension range; to hit the lateral head, use a pronated grip during pushdowns. Prioritize movement pattern, muscle activation, and ability to progressively overload.

Dumbbell Seated Bent Over Alternate Kickback FAQ

What muscles does Dumbbell Seated Bent Over Alternate Kickback work?

The exercise isolates the triceps, with focus on the lateral and long heads depending on forearm angle. It also recruits the posterior deltoid and scapular stabilizers to maintain the hinged torso; cue: keep the elbow stationary and extend the forearm with a controlled contraction.

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