Dumbbell Seated Bent Over Alternate Kickback
Learn how to do the Dumbbell Seated Bent Over Alternate Kickback with proper form and technique. This dumbbell exercise primarily targets your Triceps, with secondary emphasis on Shoulders, Back.
How to Do the Dumbbell Seated Bent Over Alternate Kickback
Follow these steps to perform the Dumbbell Seated Bent Over Alternate Kickback with correct form:
- 1Sit on a bench with a dumbbell in each hand, palms facing inwards.
- 2Bend forward at the waist, keeping your back straight and parallel to the ground.
- 3Extend one arm straight back, keeping it close to your body, until your arm is fully extended.
- 4Pause for a moment, then slowly lower the dumbbell back to the starting position.
- 5Repeat with the other arm.
- 6Continue alternating arms for the desired number of repetitions.
Dumbbell Seated Bent Over Alternate Kickback Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- dumbbell
- Body Part
- upper arms
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 1–2 days
- Weekly Frequency
- 2–4 sessions per week
- Why
- Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Dumbbell Seated Bent Over Alternate Kickback?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Arms Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
dumbbell incline one arm hammer press on exercise ball
dumbbell twisting bench press
dumbbell close-grip press
dumbbell incline hammer press on exercise ball
dumbbell lying extension (across face)
dumbbell incline two arm extension
Frequently Asked Questions
What muscles does the Dumbbell Seated Bent Over Alternate Kickback work?
The Dumbbell Seated Bent Over Alternate Kickback primarily targets your Triceps. Secondary muscles worked include Shoulders, Back. This makes it an effective exercise for developing your upper arms.
What equipment do I need for the Dumbbell Seated Bent Over Alternate Kickback?
The Dumbbell Seated Bent Over Alternate Kickback requires dumbbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Dumbbell Seated Bent Over Alternate Kickback with proper form?
Start by Sit on a bench with a dumbbell in each hand, palms facing inwards. Bend forward at the waist, keeping your back straight and parallel to the ground. Extend one arm straight back, keeping it close to your body, until your arm is fully extended. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Dumbbell Seated Bent Over Alternate Kickback?
For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
What are the best sets and reps for the Dumbbell Seated Bent Over Alternate Kickback?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Dumbbell Seated Bent Over Alternate Kickback best for?
The Dumbbell Seated Bent Over Alternate Kickback fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.
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