Standing Alternating Dumbbell Triceps Kickback
In SetGrip: Dumbbell Triceps Kickback (Standing, Alternating)
- Secondary muscles
- Delts
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Alternating sides
- Category
- Strength
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Alternating arms in a standing kickback stretches out your time in the hinge, which quietly turns each set into isometric back work as well as triceps work. The one-arm-at-a-time rhythm also lets you slow down and pause each lockout, the part of the kickback most lifters rush when both dumbbells move together.
How to do the Standing Alternating Dumbbell Triceps 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.
Tip: Keep a slight bend at the top on lying extensions to protect the elbow, but lock out fully on cable pushdowns.
Muscles worked
Primary
Triceps · Arms
The triceps straighten the elbow, and overhead variations stretch the long head at the bottom, so you should feel the whole back of the upper arm working with a hard squeeze at lockout.
Secondary
- Delts — The front delt holds the upper arm in position on overhead extensions and should feel tension but not be lifting.
Common mistakes
- Elbows flaring out — on overhead and lying extensions the elbows should stay pointed forward or up, not out to the sides, since flaring turns it into a press.
- Upper arm moving — the upper arm should be pinned in place and only the forearm should move; if the elbow drifts, drop the weight.
- Not finishing the rep — take every rep to a full triceps squeeze; on pushdowns that means a complete lockout for a count.
- Cutting the stretch — on overhead extensions let the weight travel down behind the head until you feel the long head stretch before pressing up.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Triceps extensions go after the presses in a push session or at the end of an arm day. Superset them with biceps curls on the same cable stack or with the same dumbbells.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Standing Alternating Dumbbell Triceps Kickback work?
The Standing Alternating Dumbbell Triceps Kickback primarily works the triceps. It also involves the delts, which assist the movement and stabilise the joints.
Is the Standing Alternating Dumbbell Triceps Kickback good for beginners?
Yes. The Standing Alternating Dumbbell Triceps Kickback is rated beginner: it uses a dumbbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Standing Alternating Dumbbell Triceps Kickback?
If you cannot do the Standing Alternating Dumbbell Triceps Kickback, try the Cable Tricep Kickback, the Banded Single Arm Side Triceps Extension or the Machine Triceps Extension. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Standing Alternating Dumbbell Triceps Kickback, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.