5 Alternatives to Dumbbell Standing Alternating Tricep Kickback

You can replace the Dumbbell Standing Alternating Tricep Kickback with cable triceps pushdowns, dumbbell overhead extensions, skull crushers, close-grip bench presses, or bench dips. These preserve elbow-extension mechanics and let you target long- or lateral-head fibers. Technique cue: prioritize full elbow extension and a slow, controlled eccentric.

Original Exercise: Dumbbell Standing Alternating Tricep Kickback

Dumbbell Standing Alternating Tricep Kickback
Primary Muscle
Triceps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isolation
Secondary Muscles: Shoulders
How to Perform Dumbbell Standing Alternating Tricep Kickback
  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Extend your arms straight back, keeping your elbows close to your body.
  4. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
  5. Repeat with the other arm, alternating sides with each repetition.

Best Dumbbell Standing Alternating Tricep Kickback Alternatives

Best Match
Dumbbell Tricep Kickback With Stork Stance

1. Dumbbell Tricep Kickback With Stork Stance

90.3% Match
Triceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold a dumbbell in your right hand.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Bring your right elbow up to your side, keeping it bent at a 90-degree angle.
  4. Extend your right arm straight back, squeezing your triceps.
  5. Pause for a moment, then slowly lower the dumbbell back to the starting position.
Dumbbell Standing Bent Over Two Arm Triceps Extension

2. Dumbbell Standing Bent Over Two Arm Triceps Extension

88.2% Match
Triceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  2. Bend forward at the waist, keeping your back straight and your knees slightly bent.
  3. Extend your arms straight back, keeping your elbows close to your body.
  4. Slowly lower the dumbbells back down to the starting position.
  5. Repeat for the desired number of repetitions.
Dumbbell Standing Bent Over One Arm Triceps Extension

3. Dumbbell Standing Bent Over One Arm Triceps Extension

87.7% Match
Triceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand.
  2. Bend forward at the waist, keeping your back straight and parallel to the ground.
  3. Extend your arm straight back, keeping your elbow close to your body.
  4. Slowly lower the dumbbell back to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms.
Dumbbell Floor Press

4. Dumbbell Floor Press

78.4% Match
Triceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
  2. Lower the weights until your upper arm comes in contact with the floor. You can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your arms to the side.
  3. Pause at the bottom, and then bring the weight together at the top by extending through the elbows.
Dumbbell Lying Elbow Press

5. Dumbbell Lying Elbow Press

77.9% Match
Triceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up over your chest.
  2. Lower the dumbbells towards your shoulders by bending your elbows, keeping your upper arms stationary.
  3. Pause for a moment at the bottom, then press the dumbbells back up to the starting position by extending your elbows.
  4. Repeat for the desired number of repetitions.
Dumbbell Lying Extension (across Face)

6. Dumbbell Lying Extension (across Face)

77.9% Match
Triceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
  2. Hold a dumbbell with both hands and extend your arms straight up above your chest, palms facing each other.
  3. Keeping your upper arms stationary, slowly lower the dumbbell in an arc behind your head until your forearms are parallel to the ground.
  4. Pause for a moment, then contract your triceps to bring the dumbbell back to the starting position.
  5. Repeat for the desired number of repetitions.
Exercise Ball Supine Triceps Extension

7. Exercise Ball Supine Triceps Extension

76.4% Match
Triceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle.
  2. Hold a dumbbell with both hands and extend your arms straight up towards the ceiling.
  3. Slowly lower the dumbbell behind your head, keeping your elbows close to your ears.
  4. Pause for a moment, then raise the dumbbell back up to the starting position.
  5. Repeat for the desired number of repetitions.
Ez Bar French Press On Exercise Ball

8. Ez Bar French Press On Exercise Ball

75.1% Match
Triceps Ez-barbell Intermediate Isolation
How to perform this exercise
  1. Sit on an exercise ball and hold an EZ barbell with an overhand grip.
  2. Extend your arms straight up, keeping your elbows close to your head.
  3. Slowly lower the barbell behind your head by bending your elbows.
  4. Pause for a moment, then extend your arms back up to the starting position.
  5. Repeat for the desired number of repetitions.
Barbell Lying Close-grip Triceps Extension

9. Barbell Lying Close-grip Triceps Extension

74.9% Match
Triceps Barbell Intermediate Isolation
How to perform this exercise
  1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
  2. Grasp the barbell with a close grip, hands shoulder-width apart, palms facing up.
  3. Extend your arms fully, lifting the barbell above your chest.
  4. Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
  5. Pause for a moment at the bottom, then extend your arms back to the starting position.
Barbell Lying Extension

10. Barbell Lying Extension

74.9% Match
Triceps Barbell Intermediate Isolation
How to perform this exercise
  1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
  2. Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
  3. Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
  4. Pause for a moment, then extend your arms back up to the starting position.
  5. Repeat for the desired number of repetitions.

Why You Might Need a Dumbbell Standing Alternating Tricep Kickback Alternative

You may substitute the kickback because of wrist or shoulder pain, limited dumbbell load, lack of balance, or a need for heavier progressive overload. Alternatives let you change loading patterns and range of motion to alter muscle activation — for example, pushdowns keep constant tension while skull crushers load the long head through a longer ROM. Use cues like keeping the upper arm stationary and hinging only at the elbow to preserve isolation. Choose alternatives that reduce painful positions (avoid deep shoulder flexion if you have impingement) or allow heavier bilateral loading when unilateral balance or grip limits progress.

How to Choose the Right Substitute

Pick a substitute by matching the constraint you face: equipment availability, joint tolerance, or progressive overload need. If you lack dumbbells, use cable pushdowns for constant tension; cue: set elbows tight to your sides and fully extend at the elbow. If you need heavier loading for hypertrophy, choose close-grip pressing variations to recruit triceps under higher absolute load. For shoulder-friendly options, pick overhead extensions with neutral grip and stop short of painful end ranges. Also consider movement pattern (isolation versus compound), desired head emphasis (adjust elbow angle and hand position), and whether unilateral work is required for symmetry.

Frequently Asked Questions

What muscles does Dumbbell Standing Alternating Tricep Kickback work?

It primarily targets the triceps brachii, emphasizing elbow extension with load on the lateral and long heads depending on arm angle. Biomechanically it isolates elbow extension; cue: keep your upper arm parallel to the torso and extend only at the elbow to maximize triceps activation.

What is the best bodyweight alternative to Dumbbell Standing Alternating Tricep Kickback?

Bench dips or parallel-bar triceps dips are the best bodyweight options because they load elbow extension without external weights. Technique cue: keep elbows tucked, descend to roughly 90° at the elbow, and push through the palms to feel the triceps contract while avoiding excessive shoulder flexion.

Can I build muscle without doing Dumbbell Standing Alternating Tricep Kickback?

Yes. You can build triceps mass with compound presses (close-grip bench, dips) and other isolations (pushdowns, skull crushers) using progressive overload. Focus on full range of elbow extension, controlled eccentrics, and gradually increase load or volume to drive hypertrophy.

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