Exercise guide · Beginner · Compound

Dumbbell Seated Bent over Alternate Kickback: How to Do It & Muscles Worked

The dumbbell seated bent over alternate kickback is an isolation exercise targeting the triceps. It is performed seated on a bench, bent forward at the waist, and involves extending each arm back alternately while holding dumbbells.

Primary muscles
Triceps
Secondary muscles
Shoulders , Lats
Equipment
Dumbbell
Level · type
Beginner · Compound
Demonstration of the dumbbell seated bent over alternate kickback
Front view: muscles worked by the dumbbell seated bent over alternate kickback. Primary: triceps. Secondary: shoulders and lats.
Back view: muscles worked by the dumbbell seated bent over alternate kickback. Primary: triceps. Secondary: shoulders and lats.
Primary Secondary

How to do the dumbbell seated bent over alternate kickback

  1. Step 1: Sit on a bench with a dumbbell in each hand, palms facing inwards.
  2. Step 2: Bend forward at the waist, keeping your back straight and parallel to the ground.
  3. Step 3: Extend one arm straight back, keeping it close to your body, until your arm is fully extended.
  4. Step 4: Pause for a moment, then slowly lower the dumbbell back to the starting position.
  5. Step 5: Repeat with the other arm.
  6. Step 6: Continue alternating arms for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell seated bent over alternate kickback by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Seated Bent over Alternate Kickback alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.