Smart Workout Diary

Dumbbell Alternating Kickback

The dumbbell alternating triceps kickback is an isolation exercise performed from a bent-over position, extending one elbow at a time to straighten the arm behind the body. It primarily trains the triceps, while the shoulders help stabilize the upper arm and torso position. It supports arm-strength and muscle-building goals when performed with controlled resistance.

Demonstration

Dumbbell Alternating Kickback — demonstration 1
Dumbbell Alternating Kickback — demonstration 2

Instructions

  1. Set up: Hold a dumbbell in each hand with a neutral grip. Stand with feet about hip-width apart, soften the knees, and hinge forward from the hips until your torso is close to parallel with the floor.
  2. Position the arms: Brace the abdomen, keep the spine neutral, and pull both upper arms alongside your torso. Bend the elbows to about 90 degrees and keep them pointed behind you.
  3. Extend one arm: Keeping one upper arm still, exhale and straighten that elbow until the dumbbell is behind your hip. Squeeze the triceps without locking the elbow forcefully.
  4. Return with control: Inhale and slowly bend the elbow back to the starting position without allowing the upper arm to swing forward.
  5. Alternate sides: Repeat with the other arm, maintaining a stable torso and quiet shoulders. Continue alternating for the planned repetitions.
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 the torso; movement should occur mainly at the elbow.
  2. Use a manageable load: If you must swing the dumbbell or rotate the torso, reduce the weight.
  3. Control both phases: Extend smoothly and lower the dumbbell slowly rather than dropping it into the bent-elbow position.
  4. Protect your back position: Maintain a hip hinge and neutral spine instead of rounding the lower back or lifting the chest excessively.
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