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Single Arm Alternating Dumbbell Triceps Kickbacks
The alternating single arm dumbbell triceps kickback exercise is an exercise that will help develop and strengthen the back of your upper arms (triceps). The alternating single arm dumbbell triceps kickback is a variation of the more traditional triceps kickbacks that uses either two arms or a single arm movement.
The difference is that this exercise alternates between the left and right arm in the same movement. Is there any difference? No, not really because the same muscle is being targeted. However, this movement adds a bit more variety and a change of pace from the traditional styles of dumbbell triceps kickbacks.
Start Position
Left Arm Contracted Position
Right Arm Contracted Position
Position for the single arm alternating dumbbell triceps kickback
Grab two dumbbells from the floor and stand up straight allowing both dumbbells to hang at your sides. Retract your shoulders back and down and puff your chest out slightly. Bend your knees slightly. Bend at the waist until you are just above parallel allowing the dumbbells to hang down towards the ground. Move your elbows upwards until they are in line with your body while keep your arms bent at 90 degrees.
Execution of single arm alternating dumbbell triceps kickback
Using your left arm, extend your upper arm upwards towards the ceiling until it is just past your torso. Pause for a slight moment and contract the back of your upper arms (triceps). Allow your arm to descend back to the start position. Using your right arm, extend your upper arm towards the ceiling until is just past your upper torso. Squeeze and contract the back of your upper arm for a moment and allow your arm to descend back down to the start position. Repeat this process for the prescribed amount of repetitions.
Breathing
Breathe in
as you extend the dumbbells upwards and breathe our as you lower them back to
the starting position.
Important points for the single arm
alternating dumbbell triceps
· The key to this movement is squeezing the back of your upper arms (triceps) once the dumbbell is in the top position. Really squeeze and allow the dumbbell to descend slowly back to the start position.
· Try not to look down as this will throw you off balance. Try and keep your eyes looking forward.
· Keep your back nice and straight, don’t round your back as this will throw off your posture and affect the effectiveness of the exercise.
· If you feel a cramp in your triceps (back of your upper arm), stop the exercise and move onto the next movement.
Video
Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.