Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Triceps Muscle Anatomy Diagram

One-Arm Seated Bent Over Dumbbell Kickback Instructions

  1. Select the appropriate dumbbell and place it on the floor in front of a flat bench.
  2. Sit on the edge of the bench and pick the dumbbell up with your left hand using a neutral grip (palm facing inward). 
  3. Get into the starting position by keeping your back straight and bending over at the waist. Your torso should almost be parallel to the floor.
  4. Tuck your upper arms close to your torso and bend at the elbows, forming a 90-degree angle with your upper arms and forearms. This is the starting position.  
  5. Moving only at the elbow, raise the dumbbell behind you until your left arm is fully extended.
  6. Pause, and then lower the dumbbell back to the starting position.
  7. Repeat this movement for desired reps and then repeat using your right arm.

One-Arm Seated Bent Over Dumbbell Kickback Tips

  • Focus on moving the weight with your triceps, keeping control of the weight as you slowly lower the dumbbells back to the starting position.
  • Keep your body as still as possible, moving only your forearms.
  • Keep your head up and your eyes forward throughout the exercise.