Dumbbell Seated Bent-Over Alternate Kickback
Seated at the end of a bench, chest over the thighs, kicking back one dumbbell at a time while the other waits at 90°.
How to do it
Setup
Seated on the bench end, torso folded over the thighs, a bell in each hand, upper arms by the ribs.
Steps
- Extend one arm back until it is straight.
- Bring it back, then extend the other.
- Keep the torso still over the thighs throughout.
Common mistakes
Torso twisting toward the working arm: square the shoulders. Resting arm drooping: keep it at 90°, ready. Sitting up between reps: stay folded over the thighs.
Breathing
Exhale extending, inhale returning.
