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,
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.
How to Do Dumbbell Standing Alternating Tricep Kickback
- 1Setup
Hold a dumbbell in each hand with palms facing each other (neutral grip) and stand tall with feet hip-width apart.
- 2Setup
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.
- 3
Exhale and extend one arm backward, straightening your elbow to lift the dumbbell until your arm is fully extended and parallel to your torso.
- 4
Inhale and slowly return the dumbbell to the starting 90-degree elbow bend, maintaining your upper arm position.
- 5
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.
Variations
Dumbbell Incline Triceps Kickback
Strengthen your triceps with the Dumbbell Incline Triceps Kickback. This isolation exercise targets all three heads for sculpted, strong arms.
Dumbbell Standing Triceps Extension
Target your triceps with the dumbbell standing triceps extension. This isolation exercise strengthens and sculpts the back of your upper arms effectively.
Dumbbell Standing Kickback
Strengthen your triceps with the dumbbell standing kickback. This isolation exercise targets the back of your upper arms for defined, sculpted muscles.
Dumbbell Seated Kickback
Master the Dumbbell Seated Kickback to sculpt and strengthen your triceps. This isolation exercise targets all three heads for defined upper arms.
Related Exercises
Dumbbell Standing One Arm Extension
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Dumbbell Seated Single Arm Overhead Triceps Extension
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Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension
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Dumbbell Seated Alternate Overhead Triceps Extension
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Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Body Up
Master this advanced bodyweight move that combines a pull-up with a dip for complete upper-body strength.
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