Dumbbell Standing Alternating Tricep Kickback

Strengthen your triceps with the Dumbbell Standing Alternating Tricep Kickback. This isolation exercise targets the back of your upper arms for defined,

IntermediateUpper Arms Dumbbell

Movement: Isolation
Force: Push
Per set: 1 min
Rest: 1 min

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Variations of Dumbbell Standing Alternating Tricep Kickback

Isolation

Dumbbell Incline Triceps Kickback

Upper Arms · Dumbbell

Intermediate

Isolation

Dumbbell Standing Triceps Extension

Upper Arms · Triceps Brachii · Dumbbell

Intermediate

Isolation

Dumbbell Standing Kickback

Upper Arms · Triceps Brachii · Dumbbell

Intermediate

Isolation

Dumbbell Seated Kickback

Upper Arms · Triceps Brachii · Dumbbell

Intermediate

Description

A strength exercise targeting the triceps, where you stand upright with a dumbbell in each hand and alternately extend each arm to the rear.

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How to do Dumbbell Standing Alternating Tricep Kickback

01
Setup
Hold a dumbbell in each hand with palms facing each other (neutral grip) and stand tall with feet hip-width apart.
02
Setup
Hinge slightly at your hips, keeping your back straight and core engaged, so your torso is almost parallel to the floor. Bend your elbows to 90 degrees, pinning your upper arms close to your sides.
03
Exhale and extend one arm backward, straightening your elbow to lift the dumbbell until your arm is fully extended and parallel to your torso.
04
Inhale and slowly return the dumbbell to the starting 90-degree elbow bend, maintaining your upper arm position.
05
Alternate arms, performing the same movement on the opposite side, ensuring controlled motion throughout.

Tips

Keep your upper arms stationary throughout the movement; only your forearms should move from the elbow joint.
Focus on squeezing your triceps at the top of the extension for a stronger contraction and better muscle activation.
Avoid swinging the dumbbells; use controlled motion to maximize muscle engagement and prevent injury.
Maintain a slight bend in your knees to protect your lower back and improve overall stability during the exercise.

Common mistakes

Swinging the weight with momentum rather than controlled muscle action: Use a lighter weight and focus on a slow, deliberate extension to isolate the triceps effectively.
Dropping the elbows away from your sides during the movement: Pin your upper arms firmly against your torso and only move your forearms to ensure proper triceps engagement.
Rounding the back instead of maintaining a neutral spine: Engage your core and keep your chest up throughout the exercise to protect your back.

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Questions

Is Dumbbell Standing Alternating Tricep Kickback good for beginners?

Dumbbell Standing Alternating Tricep Kickback is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Dumbbell Standing Alternating Tricep Kickback?

You need Dumbbell to perform Dumbbell Standing Alternating Tricep Kickback. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Dumbbell Standing Alternating Tricep Kickback?

Keep your upper arms stationary throughout the movement; only your forearms should move from the elbow joint. Focus on squeezing your triceps at the top of the extension for a stronger contraction and better muscle activation. Avoid swinging the dumbbells; use controlled motion to maximize muscle engagement and prevent injury. Maintain a slight bend in your knees to protect your lower back and improve overall stability during the exercise.

What are common mistakes when doing Dumbbell Standing Alternating Tricep Kickback?

Swinging the weight with momentum rather than controlled muscle action: Use a lighter weight and focus on a slow, deliberate extension to isolate the triceps effectively. Dropping the elbows away from your sides during the movement: Pin your upper arms firmly against your torso and only move your forearms to ensure proper triceps engagement. Rounding the back instead of maintaining a neutral spine: Engage your core and keep your chest up throughout the exercise to protect your back.