Male model ex_X3SR2J

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Upper Arms · Dumbbell

Dumbbell Seated Kickback

beginnerstrength

Dumbbell Seated Kickback is a beginner isolation strength exercise that works the triceps (upper arms), with the shoulders assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Triceps
Body part: Upper Arms
Equipment: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Triceps · Triceps Brachii

Secondary muscles

Shoulders · Deltoids

How to do Dumbbell Seated Kickback

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.
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.
Extend your arms straight back by straightening your elbows, keeping your upper arm stationary. Squeeze your triceps at the top of the movement.
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.

Dumbbell Seated Kickback alternatives

Tricep Cable Kickback on Crossover Machine

Triceps · beginner

Cable Neutral Grip Kickback

Triceps · beginner

Band Bent Over One Arm Kickback

Triceps · beginner

Barbell Seated Overhead Triceps Press

Triceps · beginner

More triceps exercises

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Dumbbell One Arm Kickback

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Dumbbell Overhead Extension Seated

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Dumbbell Seated Bench Extension

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Dumbbell Standing Both Arms Kickback

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Dumbbell Incline Triceps Extension

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Bodyweight Kneeling Triceps Extension

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Band Triceps Pushdown Single Arm

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Dumbbell Seated Kickback FAQ

What muscles does Dumbbell Seated Kickback work?

Dumbbell Seated Kickback mainly works the triceps in the upper arms (Triceps Brachii). The shoulders work as secondary muscles.

What equipment do you need for Dumbbell Seated Kickback?

You need a dumbbell.

How many sets and reps of Dumbbell Seated Kickback should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell Seated Kickback good for beginners?

Yes. Dumbbell Seated Kickback is rated beginner, so it's a sound choice while you learn to train the triceps.

How many calories does Dumbbell Seated Kickback burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Dumbbell Seated Kickback?

Other exercises for the triceps include Tricep Cable Kickback on Crossover Machine, Cable Neutral Grip Kickback, Band Bent Over One Arm Kickback and Barbell Seated Overhead Triceps Press.

For developers

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_X3SR2J" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_X3SR2J",
  "name": "Dumbbell Seated Kickback",
  "model": "male",
  "target": "Triceps",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_X3SR2J/mp4-720.mp4?…",
    "poster": "https://…/ex_X3SR2J/poster.jpg?…"
  }
}