Dumbbell Seated Bent Over Alternate Kickback

Setup

1. 01Sit on the end of a flat bench with a light dumbbell in each hand.
2. 02Hinge forward from the hips until your torso is close to parallel with the floor.
3. 03Pull both elbows up so the upper arms are pinned against your sides, parallel to the torso.
4. 04Keep a neutral spine and let the forearms hang toward the floor.

Execution

1. 01Brace the trunk and hold both upper arms motionless against the ribs.
2. 02Extend one elbow until the arm is fully straight behind you.
3. 03Squeeze the triceps briefly at full lockout.
4. 04Lower that forearm under control, then repeat with the other arm, alternating sides.

Checkpoints

• -Upper arms stay parallel to the floor for the entire set.
• -Only the forearm moves; the shoulder joint stays still.
• -Torso angle does not change as the arms alternate.
• -Each rep reaches a full elbow lockout.

Common mistakes

• -Swinging the dumbbell with momentum instead of extending the elbow.
• -Letting the elbow drop toward the floor between reps.
• -Rocking the torso up and down to help the weight travel.
• -Using a load too heavy to fully straighten the arm.