Standing alternating dumbbell kickback exercise

Standing alternating dumbbell kickback

Exercise details

  • Target muscle: Triceps Brachii
  • Synergists: None
  • Mechanics: Isolation
  • Force: Push

Starting position

  1. Hold a dumbbell in each hand using a neutral grip.
  2. Slightly bend your knees and hinge at the hips to bring your torso forward until it is parallel to the floor.
  3. Tuck your elbows into the sides of your torso at a 90-degree angle, with your upper arms parallel to the floor and your forearms perpendicular to your upper arms.


  1. Keeping your back neutral and upper arms tucked into the sides of your torso, exhale as you bring one dumbbell behind you by straightening your elbow.
  2. Hold for a count of two and squeeze your triceps brachii.
  3. Inhale as you lower the dumbbell back to the starting position.
  4. Repeat using the opposite arm.
  5. Continue performing the exercise by alternating between your arms until you have completed the desired number of repetitions.

Comments and tips

  • Use the standing alternating dumbbell kickback to isolate and build your triceps brachii.
  • When performing this exercise, only your forearms should be moving. Keep the rest of your body still, with a neutral back and neck throughout the exercise.
  • For a greater range of motion, raise your elbow higher than your shoulder.
  • Make sure your dumbbells give you the right amount of resistance. If your elbows drop down as you straighten them, your dumbbells are too heavy. If you do not feel challenged, your dumbbells are too light.
  • You can straighten your elbows simultaneously instead of alternating, as in the standing two-arm dumbbell kickback.

Standing alternating dumbbell kickback video

Sources, Elbow Articulations

Similar Posts