Seated Dumbbell Triceps Kickback

Sit tall, then do a little bear-cave hinge forward. Keep your upper arms tucked like you are protecting a honey jar, then straighten your elbows to press the dumbbells back. Only the forearms should swing. Smooth and steady, and your triceps will feel like they are doing serious paw-work.

Instructions

1. Sit on a bench with feet planted and core braced; hold a dumbbell in each hand with a neutral grip.
2. Hinge forward at the hips until your torso is angled forward (back flat, neck neutral).
3. Bring elbows up close to your sides so upper arms are roughly in line with your torso; bend elbows so the dumbbells are near your ribs.
4. Keeping upper arms still, extend your elbows to move the dumbbells back until arms are straight (or just short of lockout).
5. Pause briefly and squeeze the triceps.
6. Lower the dumbbells under control back to the start position and repeat.

Benefits

• Builds triceps size and strength with minimal equipment
• Improves elbow extension strength for pressing movements
• Allows focused triceps work with reduced lower-body involvement
• Can help address left-right triceps imbalances using separate dumbbells

Key Points

• Hinge at the hips and keep a neutral spine; avoid rounding the low back.
• Keep upper arms pinned; movement should come from elbow extension only.
• Use a controlled tempo and full, comfortable range of motion.
• Brace the core to prevent torso rocking and shoulder shrugging.
• Stop if you feel elbow pain; reduce load or range.

Common Mistakes

• Letting the elbows flare out or the upper arms swing
• Turning it into a shoulder movement by reaching/rowing the dumbbells
• Rounding the back or craning the neck during the hinge
• Using momentum and bouncing through reps
• Going too heavy and losing control at the bottom