Kickback with dumbbells (seated)

Exercise overview

Primary muscle group: Arms

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 17

Average per rep (lbs)*: 37

Weight counts twice!

Description: Setup: Sit on a bench while holding a pair of dumbbells using a neutral grip (palms facing your body). Lean Forward: Lean forward until your torso is almost horizontal, ensuring your back remains straight. Keep your upper arms fixed to your sides. Position Arms: Raise your upper arms until they are horizontal, bending your elbows at a 90-degree angle. Extend Arms: Exhale and extend the dumbbells behind you until your forearms are horizontal, keeping your upper arms in the same position. Hold: Hold for a count of two while maintaining good form. Lower Arms: Inhale as you slowly lower the dumbbells back to the starting position. Repeat: Continue the motion in a controlled manner and count your repetitions.

Exercise ID: 00303

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Consistency and Control: Maintain a consistent tempo throughout the movement. Avoid swinging the dumbbells; keep the motion controlled to maximize muscle engagement.
Proper Alignment: Ensure that your upper arms remain parallel to your body and your elbows are tucked close to your torso. This positioning helps isolate the triceps more effectively.
Full Range of Motion: Fully extend your arms backward until they are straight, ensuring a full contraction of the triceps at the top of the movement. Slowly return to the starting position without letting gravity do the work.
Grip and Stability: Use a neutral grip with your palms facing each other. Ensure your back remains straight and your torso is nearly parallel to the ground for stability.
Mind-Muscle Connection: Focus on the triceps muscles throughout the exercise to improve engagement and effectiveness.
Breathe Properly: Exhale as you extend the dumbbells backward and inhale as you return to the starting position.
Weight Selection: Choose a weight that allows you to perform the exercise with proper form but is challenging enough to fatigue the muscles by the end of your set. If you lose form, reduce the weight.
Warm-Up and Cool-Down: Always warm up before performing this exercise to prepare your muscles and reduce the risk of injury. Don’t forget to stretch the triceps afterward.

Exercise overview

Exercise tips and tricks

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