10 Best Dumbbell Seated Kickback Alternatives for Triceps Growth

The Dumbbell Seated Kickback is done seated with dumbbells. Ranked closest by our scoring: the Bodyweight Kneeling Triceps Extension, the Three Bench Dip and the Triceps Dips Floor.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell Seated Kickback

Dumbbell Seated KickbackPlay demonstration
Primary muscle
Triceps
Equipment
Dumbbell
Difficulty
Beginner
Type
Isolation

Secondary muscles: Shoulders

How to perform Dumbbell Seated Kickback
  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.
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Ranked Dumbbell Seated Kickback Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Seated 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.

  1. Best match
    Bodyweight Kneeling Triceps ExtensionPlay demonstration

    1. Bodyweight Kneeling Triceps Extension

    64% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the triceps with bodyweight alone.

    How to perform this exercise
    1. Kneel down on the ground with your knees hip-width apart.
    2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
    3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
    4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
    5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Seated Kickback
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not seated
  2. Three Bench DipPlay demonstration

    2. Three Bench Dip

    54% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body until your upper arms are parallel to the ground.
    4. Push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Seated Kickback
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Dumbbell Seated Kickback
  3. Triceps Dips FloorPlay demonstration

    3. Triceps Dips Floor

    53% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on the edge of a chair or bench with your hands next to your hips, fingers pointing forward.
    2. Slide your butt off the front of the chair with your legs extended in front of you.
    3. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
    4. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle.
    5. Once you reach the bottom of the movement, press down into the chair to straighten your elbows, returning to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Seated Kickback
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Dumbbell Seated Kickback
    • Balance: easier to stay steady on than the Dumbbell Seated Kickback
  4. Bench Dip On FloorPlay demonstration

    4. Bench Dip On Floor

    52% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Lower your body by bending your elbows until your upper arms are parallel to the floor.
    4. Push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Seated Kickback
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Dumbbell Seated Kickback
    • Balance: harder to stay steady on than the Dumbbell Seated Kickback
  5. Bench Dip (Knees Bent)Play demonstration

    5. Bench Dip (Knees Bent)

    52% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
    2. Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Seated Kickback
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Dumbbell Seated Kickback
    • Balance: harder to stay steady on than the Dumbbell Seated Kickback
  6. Side Push-upPlay demonstration

    6. Side Push-up

    52% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by lying on your side with your legs extended and stacked on top of each other.
    2. Place your bottom hand on the ground directly under your shoulder, fingers pointing forward.
    3. Press through your bottom hand to lift your body off the ground, keeping your legs straight and your core engaged.
    4. Extend your top arm straight up towards the ceiling, creating a straight line from your head to your heels.
    5. Lower your body back down to the starting position with control.
    6. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Seated Kickback
    • Equipment: bodyweight only, not free weights
  7. Body Tricep Press

    7. Body Tricep Press

    51% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Position a bar in a rack at chest height.
    2. Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
    3. Begin by flexing the elbow, lowering yourself towards the bar.
    4. Pause, and then reverse the motion by extending the elbows.
    5. Progress from bodyweight by adding chains over your shoulders.

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

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Seated Kickback
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not seated
  8. Biceps Leg Concentration CurlPlay demonstration

    8. Biceps Leg Concentration Curl

    51% match
    • Biceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on a bench with your legs spread apart and your feet flat on the ground.
    2. Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
    3. With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
    4. Squeeze your biceps at the top of the movement, 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 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: biceps, not triceps
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Dumbbell Seated Kickback
  9. Triceps PressPlay demonstration

    9. Triceps Press

    50% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Extend your arms straight out in front of you, parallel to the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your upper arms close to your sides.
    4. Pause for a moment at the bottom, then push yourself 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 Kickback
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not seated
  10. Triceps Dip (Bench Leg)Play demonstration

    10. Triceps Dip (Bench Leg)

    49% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward.
    2. Walk your feet forward, sliding your butt off the bench, and straighten your arms.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Push through your palms to straighten your arms and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Seated Kickback
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Dumbbell Seated Kickback

Why You Might Need a Dumbbell Seated Kickback Alternative

You may substitute the seated kickback for pain, equipment limits, or training goals. Elbow or wrist irritation, shoulder instability, or no-access to dumbbells are common reasons to switch; cables and bands alter the lever arm and can reduce joint load. Cables provide constant tension, anchor your elbow at your side and press until full elbow extension while keeping the scapula stable. Overhead variants shift emphasis to the long head via increased shoulder flexion torque; cue a tall torso and full elbow flexion to maximize long-head stretch. Choose options that retain strict elbow-extension mechanics and allow progressive overload.

Dumbbell Seated Kickback FAQ

What muscles does Dumbbell Seated Kickback work?

The seated kickback isolates the triceps brachii, primarily engaging the lateral and medial heads with modest long-head involvement. Keep the upper arm fixed and extend at the elbow so the triceps does the work; squeeze at lockout for peak activation.

Can I build muscle without doing Dumbbell Seated Kickback?

Yes. Build triceps size with other movements like pushdowns, skullcrushers, overhead extensions, or weighted dips by applying progressive overload. Focus on strict elbow-extension mechanics, full range of motion, and controlled eccentrics (2–3 seconds) to maximize muscle damage and growth.

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