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Triceps · Intermediate

Dumbbell Seated Bent Over Alternate Kickback

Accessory drill that develops controlled strength in the target muscles using dumbbells, with emphasis on the triceps.

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Exercise overview

Training details

Triceps

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit near the edge of a bench with a dumbbell in each hand, hinge forward, and row both upper arms beside your torso.
  2. 02Keep your chest angled down, spine long, and elbows bent to about 90 degrees.
  3. 03Extend one elbow to move that dumbbell behind you while the opposite arm remains fixed.
  4. 04Bend the working elbow under control, then extend the opposite elbow without swinging either upper arm.
  5. 05Continue alternating sides while maintaining the same seated hinge.

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Variations

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Bent-Over RowComparable substituteParallel Bar DipsComparable substituteLever Triceps Dip (plate loaded)Comparable substituteBench PressComparable substituteBanded Triceps PushdownComparable substituteClose-Grip Push-Up

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