Smart Workout Diary

Dumbbell Alternating Bent-Over Kickback

The Dumbbell Alternating Bent-Over Kickback is a single-arm triceps isolation exercise performed while holding a bent-over position. Extending one elbow at a time primarily trains the triceps, while the upper back, shoulders, and core help stabilize the torso. It supports triceps strength, arm definition, and controlled elbow-extension mechanics.

Demonstration

Dumbbell Alternating Bent-Over Kickback — demonstration 1
Dumbbell Alternating Bent-Over Kickback — demonstration 2

Instructions

  1. Set up: Hold a dumbbell in each hand, stand with feet about hip-width apart, and soften your knees.
  2. Hinge forward: Push your hips back and lean forward with a neutral spine until your torso is close to parallel with the floor. Let the dumbbells hang below your shoulders.
  3. Position the arms: Pull both upper arms alongside your torso with elbows bent to about 90 degrees. Keep your upper arms still and your neck relaxed.
  4. Extend one arm: Exhale and straighten one elbow, moving the dumbbell behind you until the arm is nearly straight. Briefly squeeze the triceps without locking the elbow forcefully.
  5. Return and alternate: Inhale as you slowly bend that elbow back to the start, then repeat with the other arm. Continue alternating while keeping the torso stable.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell
Difficulty
Beginner

Technique tips

  1. Keep the elbow fixed: The upper arm should stay close to your ribs; avoid swinging it forward and back.
  2. Use a manageable load: Choose dumbbells you can control without rotating your torso or using momentum.
  3. Maintain a neutral back: Brace your core and hinge at the hips rather than rounding your lower back.
  4. Move smoothly: Fully control the return phase and breathe out as you extend each elbow.
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