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Standing Alternating Dumbbell Triceps Kickback
A bent-over triceps isolation performed one arm at a time in alternation, giving each arm a brief rest and keeping the hips and trunk loaded evenly.
ArmsDumbbellElbow extension
GoLightWeight mediadumbbell-standing-alternating-tricep-kickback
Demonstration coming soon
Primary
Triceps
Secondary
Rear deltoidsSpinal erectorsCore
Equipment
Dumbbell
Pattern
Elbow extension
Setup
- 01Hold a dumbbell in each hand with a neutral grip.
- 02Hinge at the hips until the torso is close to parallel with the floor.
- 03Keep a flat back and a soft bend in the knees.
- 04Pull both upper arms up beside the torso, parallel to the floor.
Execution
- 01Extend one elbow until the arm is straight and in line with the torso.
- 02Squeeze the triceps briefly at full extension.
- 03Lower the forearm under control back to 90 degrees.
- 04Extend the other arm while the first one rests, and continue alternating.
Checkpoints
- -Both upper arms stay pinned high beside the ribs throughout.
- -Torso stays hinged and still while the arms alternate.
- -Full elbow lockout is reached on every rep.
- -The dumbbell moves in an arc, not a swing.
Common mistakes
- -Dropping the upper arm between reps.
- -Rocking the torso to build momentum.
- -Using a load too heavy to reach lockout.
- -Rounding the lower back in the hinge.
Programming notes
- -Use 3 sets of 10 to 15 reps per arm with light dumbbells.
- -Best placed late in an arm session as a lockout finisher.
- -Add a 1 second squeeze at extension before adding load.
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