Dumbbell Standing Alternating Tricep Kickback 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Standing Alternating Tricep Kickback is an isolation exercise primarily targeting the triceps. It involves standing with a dumbbell in each hand and performing an alternating motion where each arm extends behind the body to engage the tricep muscles. As you kick back the dumbbell, the shoulders also act as secondary stabilizers, particularly the posterior deltoid. This exercise is effective for building tricep strength and definition while engaging the shoulders to a lesser extent. It requires minimal equipment—just a pair of dumbbells—and can be performed standing, making it accessible and versatile for a variety of fitness routines.
How to Perform
Start by positioning your feet shoulder-width apart, holding a dumbbell in each hand, palms facing inward.
Slightly bend your knees and hinge forward at the hips, ensuring your back stays straight and your chest is lifted.
Engage your core muscles to maintain stability and support your lower back throughout the movement.
Raise the dumbbells to your sides, keeping your elbows bent at about a 90-degree angle.
Extend your right arm straight behind you, focusing on moving your forearm while keeping your elbow close to your torso. The dumbbell should travel in a straight line as you push it back.
At the end of the motion, pause briefly and contract the tricep, squeezing the muscle at the peak of the movement.
Gradually lower the dumbbell back to the starting position, maintaining control and tension in the tricep.
Switch to your left arm and repeat the process, alternating arms for the desired number of repetitions.
Aim for 3 sets of 12-15 reps per arm, ensuring proper form and control throughout the exercise.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Stand with feet shoulder-width apart and hold a dumbbell in each hand.
Slightly bend your knees and hinge forward at the hips, keeping your back straight.
Engage your core to stabilize your body and prevent strain on your lower back.
Keep your elbows bent at a 90-degree angle, dumbbells close to your sides.
Extend one arm at a time, pushing the dumbbell back while keeping your elbow in line with your body.
Squeeze your tricep at the top of the movement, holding briefly before lowering the weight.
Return the dumbbell to the starting position slowly, maintaining control.
Alternate arms with each repetition for a balanced workout.
Focus on slow, deliberate movements to maximize tricep engagement and minimize momentum.
Perform 3 sets of 12-15 reps per arm, ensuring proper form throughout each set.
How Not to Perform
Don’t round your back: Avoid slouching or rounding your lower back while hinging forward. This can lead to strain and injury. Keep your spine neutral and your chest lifted.
Don’t use momentum: Avoid swinging your arms or using jerky movements to extend the dumbbell. This reduces tricep activation and can increase the risk of injury. Focus on slow, controlled motions.
Don’t flare your elbows out: Keep your elbows close to your body, not out to the sides. Flaring your elbows reduces tricep engagement and places unnecessary strain on the shoulder joint.
Don’t over-extend your arms: Avoid extending your arms too far behind you. Going too far past a straight arm can cause strain on your elbow joint. Keep the motion controlled and within a natural range.
Don’t neglect the other arm: Don’t rush through the exercise by not giving enough focus to both arms. Alternate each arm with equal effort to ensure balanced muscle development.
Don’t let your shoulders rise: Keep your shoulders relaxed and down. Allowing your shoulders to shrug during the movement takes the focus off the triceps and engages the upper traps unnecessarily.
Don’t rush the movement: Avoid performing the exercise too quickly. Rushed movements waste energy and reduce the effectiveness of the exercise. Slow and deliberate motion maximizes tricep activation.
Don’t forget to engage your core: Avoid performing the exercise without engaging your core. Failing to tighten your core can lead to poor posture and unnecessary strain on your back.
Don’t let the dumbbells swing: Don’t allow the dumbbells to swing back and forth uncontrollably. Always keep a firm grip and control the dumbbells to maintain focus on the triceps.
Don’t hold your breath: Avoid holding your breath during the movement. Exhale while extending the arm and inhale while returning to the starting position to maintain proper breathing and stability.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
