Beginner
DUMBBELL SEATED BENT OVER ALTERNATE KICKBACK
Upper arms
Body Part
Triceps
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Triceps
Views
1
Est. Calories/min
5.00
How To Perform
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.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
