Dumbbell Standing Alternating Tricep Kickback

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.