---
title: "Dumbbell Seated Kickback"
description: "Sit on the edge of a bench with your feet flat on the floor."
locale: en
slug: dumbbell-seated-kickback
url: "https://hi.fitness/exercises/dumbbell-seated-kickback"
primaryMuscle: "Triceps"
secondaryMuscles: ["Front delts"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/75bd6123-dumbbell-seated-kickback.mp4"
updatedAt: 2026-07-31T01:30:08+00:00
---
# Dumbbell Seated Kickback

Sit on the edge of a bench with your feet flat on the floor.

## How to do it

1. Sit on the edge of a bench with your feet flat on the floor. Hold a dumbbell in each hand, leaning slightly forward from your hips while keeping your back straight.
2. Lift both upper arms so that they are parallel to the floor, keeping your elbows bent at a 90-degree angle. Your forearms should be hanging down, and your palms facing your body.
3. Extend your arms straight back by straightening your elbows, keeping your upper arm stationary. Squeeze your triceps at the top of the movement.
4. Slowly bend your elbows to return to the starting position. Repeat for the desired number of repetitions.

## Form tips

- Keep your back straight and avoid rounding your shoulders.
- Exhale as you extend your arm and inhale as you return to the starting position.
- Use a controlled motion, focusing on squeezing your triceps at the top.

## Similar exercises

- [Cable Pushdown](https://hi.fitness/exercises/cable-pushdown) - Triceps · Cable
- [Cable Overhead Extension Rope](https://hi.fitness/exercises/cable-overhead-extension-rope) - Triceps · Cable
- [EZ Bar Overhead Extensions Standing](https://hi.fitness/exercises/ez-bar-overhead-extensions-standing) - Triceps · EZ bar
- [Cable Reverse Grip Pushdown](https://hi.fitness/exercises/cable-reverse-grip-pushdown) - Triceps · Cable
- [Cable Triceps Overhead Extension (EZ Bar)](https://hi.fitness/exercises/cable-triceps-overhead-extension-ez-bar) - Triceps · Cable
- [Barbell Standing Overhead Triceps Extension](https://hi.fitness/exercises/barbell-standing-overhead-triceps-extension) - Triceps · Barbell
- [Cable Lying Triceps Extension](https://hi.fitness/exercises/cable-lying-triceps-extension) - Triceps · Cable
- [Cable Reverse Grip Triceps Pushdown (EZ Bar)](https://hi.fitness/exercises/cable-reverse-grip-triceps-pushdown-ez-bar) - Triceps · Cable