Arms · Dumbbell
Dumbbell Seated Kickback
How to do the dumbbell seated kickback, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Sit on the end of a bench and hinge forward at the hips with a flat back, a dumbbell in each hand and elbows bent to 90 degrees at your sides. Extend your arms straight back until they lock out, squeezing your triceps, then return with control while keeping your upper arms still.
- 1Feel your triceps squeeze as you straighten your arms back
- 2Keep your upper arms pinned to your sides and only move your forearms
- 3Pause and squeeze at full extension before returning
Common mistakes
- Avoid swinging your arms or using momentum to extend
- Don't let your elbows drop toward the floor
- Don't round your shoulders; keep your back flat and chest up
Muscles worked
The dumbbell seated kickback mainly works the triceps, with the forearms assisting.
- TricepsPrimary
- ForearmsSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- Front DeltsMinor
Kovo programs the dumbbell seated kickback for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.