Male

Dumbbell Standing Alternating Tricep Kickback

Muscles involved

The dumbbell standing alternating tricep kickback requires pure mind-muscle connection to isolate the back of your arms effectively. As you hinge forward at the hips, you will feel gravity fighting against you, forcing you to lock in your posture. The key is keeping your upper arm glued to your torso as if anchored, extending the arm back with total control. You will feel an immediate, sharp contraction in your triceps right at the top of the extension. Switching sides with dumbbells gives you total focus over each arm, preventing momentum and ensuring every single repetition hits the mark.

How to do it

1. Stand with your feet shoulder-width apart and knees bent 25°. 2. Hold dumbbells with your elbows bent at 90° and lean forward until your torso is parallel to the floor. 3. Extend one arm backward, contracting your triceps, keeping your elbow close to your body. 4. Return to the starting position and alternate with the other arm.

Equipment required

Mancuernas

Muscles worked

Tips

- Keep the elbow of the working arm close to your side and pointing towards the ceiling. - Avoid rotating your torso; keep your back parallel to the floor during each repetition. - Extend your arm completely at the end of the movement for a full triceps contraction.