Standing Kickback

A triceps isolation movement that emphasizes the lockout. The standing position challenges the core and lower back to maintain a flat, stable hinge.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Triceps

Setup

Hinge forward at the hips with a flat back. Hold dumbbells with elbows tucked into your sides, upper arms parallel to your torso.

Instructions

1. Extend your arms back until they are perfectly straight.
2. Squeeze the triceps hard at the peak.
3. Return slowly to the 90-degree position.
4. Keep your shoulders stationary.
5. Maintain a braced core.

Common Mistakes

1. Dropping the elbows.
2. Using momentum.
3. Rounding the lumbar spine.

Alternative Exercises

Triceps Press

Intermediate / Bodyweight-only / Triceps / push

An isolation exercise for the triceps. By using bodyweight and a specific angle, it targets the lateral and long heads for improved arm definition.

Triceps Pushdown

Beginner / Hi-Lo Cable Machine / Triceps / push

A primary isolation exercise for the triceps. It focuses on the lateral and medial heads to build strength and definition in the back of the arm.

Standing Triceps Extension

Beginner / Dumbbells / Triceps / isolation

A classic triceps builder targeting the long head. The overhead position provides a deep stretch, leading to better muscle fiber recruitment and arm mass.

Standing One Arm Extension

Beginner / Dumbbells / Triceps / isolation

A unilateral overhead triceps isolation movement. It maximizes the stretch on the long head and corrects arm strength discrepancies between sides.

Seated Triceps Extension

Beginner / EZ Bar / Triceps / isolation

An isolation exercise for the triceps. The seated position provides stability, allowing you to focus entirely on the extension and contraction of the muscle.