Smart Workout Diary

Dumbbell Alternating Tricep Kickback

The dumbbell alternating tricep kickback is a bent-over isolation exercise in which one arm extends at a time behind the body. It primarily trains the triceps while the shoulders and upper back help hold a stable position. It supports arm-strength and muscle-building goals when performed with controlled resistance.

Demonstration

Dumbbell Alternating Tricep Kickback — demonstration 1
Dumbbell Alternating Tricep 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 comfortably inclined. Let the dumbbells hang beneath your shoulders.
  3. Position an arm: Pull one elbow up close to your side so the upper arm is roughly parallel to your torso. Keep the elbow fixed.
  4. Extend: Exhale and straighten that elbow, moving the dumbbell behind you until the arm is straight without forcing the elbow joint.
  5. Return and alternate: Inhale as you bend the elbow slowly back to about 90 degrees, then perform the same movement with the other arm. Keep your torso still throughout.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell
Difficulty
Beginner

Technique tips

  1. Keep the elbow high: The upper arm should stay close to the torso; swinging the elbow turns the exercise into a shoulder movement.
  2. Use a manageable load: Choose dumbbells that allow a slow return and a stable torso without momentum.
  3. Control the end range: Straighten the arm fully under control, but do not snap or lock the elbow aggressively.
  4. Brace and breathe: Keep your abdomen lightly braced, exhale during extension, and inhale on the return.
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