Alternating Triceps Kickback

Body region

• Arms

Equipment

• Dumbbells

Technique

1. Hold a dumbbell in each hand, palms facing in, and hinge forward with soft knees until your back is nearly parallel to the floor.
2. Raise both upper arms so they are in line with your torso, elbows bent to about 90 degrees.
3. Straighten one arm back until it is fully extended, keeping the other arm still at 90 degrees.
4. Bend the elbow slowly to return, then extend the other arm.
5. Keep alternating until you finish the reps on both sides.

Cues

• Keep both upper arms locked beside your body.
• Brace the abs so the torso does not rock as the arms switch.
• Use light dumbbells and strict reps.

Common mistakes

• Swinging the dumbbell up with momentum.
• Letting the resting arm drop toward the floor.
• Rounding the back in the hinge.

Variations

• Prone Incline Triceps Kickback
• Seated Single-Arm Triceps Kickback
• Seated Bent-Over Triceps Kickback
• Standing Single-Arm Triceps Kickback
• Bent-Over Two-Arm Triceps Kickback

Alternatives

• Triceps Pushdown
• Dumbbell Overhead Triceps Extension