Dumbbell Standing Alternating Tricep Kickback

1. Hold a light dumbbell in each hand, around 3 to 8 kg, with a neutral grip.
2. Hinge at the hips until your torso is close to parallel with the floor, back flat, knees softly bent.
3. Row both elbows up so your upper arms are pinned against your sides, parallel to your torso.
4. Exhale and extend one elbow, driving the dumbbell straight back until the arm is fully straight.
5. Squeeze the triceps at lockout for a one-count, keeping the upper arm completely still.
6. Inhale as you bend the elbow back to 90 degrees, then repeat with the other arm.
7. Continue alternating while holding the hinge and keeping both upper arms locked in place.

Common Mistakes

• Dropping the upper arm: letting the elbow sag toward the floor between reps removes tension; the upper arm stays parallel to the torso the whole set.
• Swinging the dumbbell: using momentum to flick the weight back means the triceps never work at lockout, where the exercise is hardest.
• Rounding the back: losing the flat hinge position loads the lumbar spine; brace your core and keep your chest proud.
• Going too heavy: kickbacks place peak load at full extension where the triceps are weakest; if you cannot pause at lockout, reduce the weight.