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Dumbbell Standing Alternating Tricep 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

  1. 01Hold a dumbbell in each hand with a neutral grip.
  2. 02Hinge at the hips until the torso is close to parallel with the floor.
  3. 03Keep a flat back and a soft bend in the knees.
  4. 04Pull both upper arms up beside the torso, parallel to the floor.

Execution

  1. 01Extend one elbow until the arm is straight and in line with the torso.
  2. 02Squeeze the triceps briefly at full extension.
  3. 03Lower the forearm under control back to 90 degrees.
  4. 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.

Related exercises

Dumbbell Kickback

Dumbbell / Arms

Dumbbell Standing Kickback

Dumbbell / Arms

Dumbbell Seated Bent Over Alternate Kickback

Dumbbell / Arms

Cable Kickback

Cable / Arms

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