Seated Bent-Over Two-Arm Dumbbell Triceps Kickback

a.k.a. Seated Triceps Kickback

Differentiation: Mechanics

This variation of a triceps kickback is unique. Here is how: you perform this exercise using two dumbbells. Lifting two dumbbells requires you to engage your core to maintain balance on the bench. You also simultaneously lift both dumbbells. Using dumbbells ensures each tricep lifts the same amount of weight. Using equal weight increases the overall symmetry of your triceps. Finally, this exercise is performed in a bent over position. This position places your triceps at an angle | that targets and develops all three tricep heads. This exercise requires a high level of balance since you are bent over and cannot use your non-working arm for stability. If you were performing the one-arm version, balance would not be a challenge.

Starting Position

To get into starting position, do this...

1) While holding a dumbbell in each hand, sit on the wide side of a flat bench

2) Locate a movable flat bench.

3) Obtain two dumbbells.

4) Sit on the flat bench with the dumbbell in each hand - so that your palms are facing your hips.

5) Bend over at the waist - so your upper body is at a 60-degree angle to the floor.

6) Lift up your arms so that your upper arms are nearly parallel to the floor.

7) Your forearm and upper arm should form a 90-degree angle.

8) Straighten your back and point your head upward.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Flex your triceps and exhale while extending the dumbbells simultaneously backwards and upwards

3) ...until your arms are fully extended and pointed behind you.

4) This is the ending position.

5) Hold the contraction for a count of one second.

6) Then, inhale while returning the dumbbells to the starting position using a slow and controlled movement.

7) Repeat reps for a full set.

8) When your set is complete, lower each dumbbell to your thigh and then to the floor.

Proper Form

Pay special attention to following proper form by...

Keep your upper arms parallel to the floor during the movement.

Keep your upper arms stationary and inward.

Keep your head up.

Only move your forearms.

Keep your upper arm close to your torso.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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