Dumbbell Standing Alternating Tricep Kickback

Also known as: standing dumbbell alternating tricep kickback

Beginner

Triceps

Dumbbell

The point of Dumbbell Standing Alternating Tricep Kickback is triceps mass behind every press; independent dumbbell loading is how it gets there.

How to do Dumbbell Standing Alternating Tricep Kickback

Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
Bend your knees slightly and hinge forward at the hips, keeping your back straight.
Extend your arms straight back, keeping your elbows close to your body.
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
Repeat with the other arm, alternating sides with each repetition.

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Dumbbell Standing Alternating Tricep Kickback Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Add reps on the smaller bell before you size up.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. Start each set with the weaker arm and match it.

Common Dumbbell Standing Alternating Tricep Kickback Mistakes

Letting the bells drift off the working path

Keep both dumbbells travelling the same line on every rep.

Slamming into lockout and jarring the elbow

Finish firm but stop just short of a hard snap at the top.

Training every set to failure this early

Leave two or three reps in the tank and add sets instead.

Easier and Harder Than Dumbbell Standing Alternating Tricep Kickback

Harder progression

Narrow Push-up On Exercise Ball

Swap Dumbbell Standing Alternating Tricep Kickback For

Close-grip Push-up (on Knees)

Band Close-grip Push-up

Cable Two Arm Tricep Kickback

Dumbbell Standing Alternating Tricep Kickback — Frequently Asked Questions

How do you do the Dumbbell Standing Alternating Tricep Kickback?

Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Extend your arms straight back, keeping your elbows close to your body. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Standing Alternating Tricep Kickback work?

The Dumbbell Standing Alternating Tricep Kickback primarily targets the triceps. It is classified as a arms exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Standing Alternating Tricep Kickback should I do?

For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Standing Alternating Tricep Kickback good for beginners?

Yes. The Dumbbell Standing Alternating Tricep Kickback is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Dumbbell Standing Alternating Tricep Kickback?

Try the Close-grip Push-up (on Knees), Band Close-grip Push-up or the Cable Two Arm Tricep Kickback. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Standing Alternating Tricep Kickback the same as the standing dumbbell alternating tricep kickback?

Yes. The Dumbbell Standing Alternating Tricep Kickback is also commonly called the standing dumbbell alternating tricep kickback. Different gyms and training programs label it differently, but "standing dumbbell alternating tricep kickback" refer to this same movement.