Dumbbell Standing Alternating Tricep Kickback

Target muscle

Triceps

Also works

Shoulders

Equipment

Dumbbell

Body part

Upper arms

How to do the dumbbell standing alternating tricep kickback

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

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the triceps. The shoulders work as secondary muscles. See all triceps exercises or every dumbbell exercise.