10 Alternatives to Dumbbell Standing Alternating Tricep Kickback
The Dumbbell Standing Alternating Tricep Kickback is done standing with dumbbells. Ranked closest by our scoring: the Dumbbell Standing Bent Over Two Arm Triceps Extension, the Dumbbell Standing Bent Over One Arm Triceps Extension and the Dumbbell Floor Press. A harder version, the Dumbbell Tricep Kickback With Stork Stance, is listed below as a progression rather than a swap.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: 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
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Extend your arms straight back, keeping your elbows close to your body.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat with the other arm, alternating sides with each repetition.
Ranked Dumbbell Standing Alternating Tricep Kickback Alternatives
10 substitutes, ranked by how closely each one matches the Dumbbell Standing Alternating Tricep Kickback on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.
Best match - Triceps
- Dumbbell
- Intermediate
- Isolation
It uses the same equipment and still works the triceps.
How to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend forward at the waist, keeping your back straight and your knees slightly bent.
- Extend your arms straight back, keeping your elbows close to your body.
- Slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: triceps, the same as the Dumbbell Standing Alternating Tricep Kickback
- Equipment: free weights, the same as the Dumbbell Standing Alternating Tricep Kickback
- Body position: standing, the same as the Dumbbell Standing Alternating Tricep Kickback
Progression
- Triceps
- Dumbbell
- Intermediate
- Isolation
Pick this when you want a harder version that still works the triceps.
How to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in your right hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Bring your right elbow up to your side, keeping it bent at a 90-degree angle.
- Extend your right arm straight back, squeezing your triceps.
- Pause for a moment, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Sets and reps: 3 sets of 10 to 15 reps on each side.
Why this matches
- Primary muscle: triceps, the same as the Dumbbell Standing Alternating Tricep Kickback
- Equipment: free weights, the same as the Dumbbell Standing Alternating Tricep Kickback
- Body position: standing, the same as the Dumbbell Standing Alternating Tricep Kickback
- Balance: harder to stay steady on than the Dumbbell Standing Alternating Tricep Kickback
- Triceps
- Dumbbell
- Intermediate
- Isolation
How to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand.
- Bend forward at the waist, keeping your back straight and parallel to the ground.
- Extend your arm straight back, keeping your elbow close to your body.
- Slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Sets and reps: 3 sets of 10 to 15 reps on each side.
Why this matches
- Primary muscle: triceps, the same as the Dumbbell Standing Alternating Tricep Kickback
- Equipment: free weights, the same as the Dumbbell Standing Alternating Tricep Kickback
- Body position: standing, the same as the Dumbbell Standing Alternating Tricep Kickback
4. Dumbbell Floor Press
78% match- Triceps
- Dumbbell
- Intermediate
- Compound
Pick this when you want to work the triceps with less balance to manage.
How to perform this exercise
- Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
- 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.
- Pause at the bottom, and then bring the weight together at the top by extending through the elbows.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: triceps, the same as the Dumbbell Standing Alternating Tricep Kickback
- Equipment: free weights, the same as the Dumbbell Standing Alternating Tricep Kickback
- Body position: lying on your back, not standing
- Balance: easier to stay steady on than the Dumbbell Standing Alternating Tricep Kickback
5. Dumbbell Lying Elbow Press
78% match- Triceps
- Dumbbell
- Intermediate
- Isolation
How to perform this exercise
- Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up over your chest.
- Lower the dumbbells towards your shoulders by bending your elbows, keeping your upper arms stationary.
- Pause for a moment at the bottom, then press the dumbbells back up to the starting position by extending your elbows.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: triceps, the same as the Dumbbell Standing Alternating Tricep Kickback
- Equipment: free weights, the same as the Dumbbell Standing Alternating Tricep Kickback
- Body position: lying on your back, not standing
- Balance: easier to stay steady on than the Dumbbell Standing Alternating Tricep Kickback
- Triceps
- Dumbbell
- Intermediate
- Isolation
How to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold a dumbbell with both hands and extend your arms straight up above your chest, palms facing each other.
- Keeping your upper arms stationary, slowly lower the dumbbell in an arc behind your head until your forearms are parallel to the ground.
- Pause for a moment, then contract your triceps to bring the dumbbell back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: triceps, the same as the Dumbbell Standing Alternating Tricep Kickback
- Equipment: free weights, the same as the Dumbbell Standing Alternating Tricep Kickback
- Body position: lying on your back, not standing
- Balance: easier to stay steady on than the Dumbbell Standing Alternating Tricep Kickback
- Triceps
- Dumbbell
- Intermediate
- Isolation
The same equipment, done lying on your back instead.
How to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- Hold a dumbbell with both hands and extend your arms straight up towards the ceiling.
- Slowly lower the dumbbell behind your head, keeping your elbows close to your ears.
- Pause for a moment, then raise the dumbbell back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: triceps, the same as the Dumbbell Standing Alternating Tricep Kickback
- Equipment: free weights, the same as the Dumbbell Standing Alternating Tricep Kickback
- Body position: lying on your back, not standing
- Triceps
- Ez-barbell
- Intermediate
- Isolation
How to perform this exercise
- Sit on an exercise ball and hold an EZ barbell with an overhand grip.
- Extend your arms straight up, keeping your elbows close to your head.
- Slowly lower the barbell behind your head by bending your elbows.
- Pause for a moment, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: triceps, the same as the Dumbbell Standing Alternating Tricep Kickback
- Equipment: free weights, the same as the Dumbbell Standing Alternating Tricep Kickback
- Body position: lying on your back, not standing
- Triceps
- Barbell
- Intermediate
- Isolation
How to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Grasp the barbell with a close grip, hands shoulder-width apart, palms facing up.
- Extend your arms fully, lifting the barbell above your chest.
- Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
- Pause for a moment at the bottom, then extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: triceps, the same as the Dumbbell Standing Alternating Tricep Kickback
- Equipment: free weights, the same as the Dumbbell Standing Alternating Tricep Kickback
- Body position: lying on your back, not standing
- Balance: easier to stay steady on than the Dumbbell Standing Alternating Tricep Kickback
10. Barbell Lying Extension
75% match- Triceps
- Barbell
- Intermediate
- Isolation
How to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
- Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
- Pause for a moment, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: triceps, the same as the Dumbbell Standing Alternating Tricep Kickback
- Equipment: free weights, the same as the Dumbbell Standing Alternating Tricep Kickback
- Body position: lying on your back, not standing
- Balance: easier to stay steady on than the Dumbbell Standing Alternating Tricep Kickback
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.
Dumbbell Standing Alternating Tricep Kickback FAQ
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.
Find Alternatives for Any Exercise
Search the exercise database and filter the ranked substitutes by the equipment you own.
Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology