Dumbbell Standing Alternating Tricep Kickback
- Zielmuskel
- —
- Equipment
- Dumbbell
- Körperregion
- Upper Arms
- Typ
- Strength
The dumbbell standing alternating tricep kickback is an isolation exercise for the upper arms that targets the triceps brachii. You work one arm at a time, extending the dumbbell back behind you, then alternate to the other arm. It's a controlled, single-joint movement well suited to building arm definition and locking out elbow strength.
Dumbbell Standing Alternating Tricep Kickback: So führst du sie aus
- 1Hold a dumbbell in each hand and hinge forward at the hips until your torso is roughly parallel to the floor, keeping a slight bend in your knees and a flat back.
- 2Pull your upper arms up so they are tucked close to your sides and held parallel to your torso, with your elbows bent to about 90 degrees.
- 3Brace your core and keep your head in line with your spine, looking slightly ahead of your feet.
- 4Extend one arm back by straightening the elbow until your arm is fully locked out and the dumbbell is behind you, squeezing the triceps at the top.
- 5Keep that upper arm still throughout — only the forearm should move.
- 6Lower the dumbbell under control back to the 90-degree start position without dropping your elbow.
- 7Repeat the extension with the opposite arm, alternating sides each rep.
- 8Continue alternating until you complete your reps, then stand up under control and set the dumbbells down.
Technik-Tipps
- Keep your upper arm pinned to your side and motionless — the movement happens only at the elbow.
- Fully straighten the arm and pause briefly at lockout to maximize the triceps contraction.
- Use a lighter weight than you would for pressing; this is an isolation move where control beats load.
- Keep your back flat and your neck neutral throughout to protect your lower back while hinged over.
- Exhale as you extend the dumbbell back and inhale as you return to the start.
Häufige Fehler
- Letting the upper arm swing or drop instead of holding it still, which uses momentum and takes tension off the triceps.
- Rounding the lower back while hinged forward, which puts the spine at risk under load.
- Not fully extending the elbow, which cuts the range of motion short and skips the strongest part of the contraction.
- Using too much weight, forcing the body to jerk and swing the dumbbell up rather than lifting it cleanly.
- Rushing the lowering phase, which wastes the eccentric portion where much of the muscle work happens.
Häufig gestellte Fragen
What muscles does the dumbbell standing alternating tricep kickback work?
It targets the triceps brachii, the muscle on the back of the upper arm responsible for straightening the elbow. As an isolation exercise, it focuses the work almost entirely on the triceps.
Why alternate arms instead of doing both at once?
Alternating lets you put full attention and control into one arm at a time, helping keep the upper arm still and the form strict. It also lets each side rest briefly between reps.
How many sets and reps should I do?
Because it's an isolation move with light weight, aim for higher reps — around 3 to 4 sets of 12 to 15 reps per arm, focusing on a full lockout and a controlled return.
Is the dumbbell tricep kickback good for beginners?
Yes. It's a simple single-joint movement that teaches you to isolate the triceps. Start with a light dumbbell to master keeping the upper arm still before adding weight.
Where should I feel this exercise?
You should feel it in the back of your upper arm (the triceps), especially as you lock the elbow out. If you feel it mainly in your shoulder or lower back, lighten the load and check your form.
