Seated Tricep Kickback

The seated tricep kickback is a single-joint dumbbell exercise that isolates the triceps by extending the elbow behind you while your torso stays hinged forward over a bench. Sitting removes the balance demand of the bent-over version, so the arm does the work instead of the lower back, which is why coaches hand this one to beginners and to lifters training around a cranky spine. The upper arm stays pinned against your side for the whole set, and only the forearm moves. Load light and earn the reps: sets of 12 to 15 per arm with a one-second squeeze at full extension build far more tension than a heavy dumbbell swung back with momentum. Because the triceps are hardest to load at lockout, the top of each rep is where this movement pays off. Use it at the end of a push day, after the presses have handled the heavy work.