The Tricep Kickback is a highly effective exercise that targets your triceps with isolation. We highly recommend incorporating it into your routine to build mass in your triceps.
Tricep Kickback Overview
| Exercise: | Triceps Kickback |
| Primary Muscle: | Triceps |
| Additional Muscle(s): | N/A |
| Type: | Push, Isolation |
| Gear Needed: | Dumbbells, Bench |
What is a Tricep Kickback?:
The tricep kickback exercise is a dumbbell exercise that is wildly popular and mainly focuses on your tricep muscle. This is a great isolation exercise that can be done without having to use much weight to get a very effective workout in when training your triceps. This exercise can also be done with resistance bands.
How to Do a Tricep Kickback:
- Begin with holding a dumbbell in each hand and have your palms facing your torso. Make sure your back is straight with a small bench in the knees and bench forward at your waist. Have your torso horizontal to the floor. Keep your head up doing this part of the exercise. Have your upper arms close to your torso and horizontal to the floor. Have both forearms positioned towards the floor as you hold the weights. Make sure there is a 90 degree angle depicted between your forearm and upper arm. This position will be your starting point.
- While your upper arms are in a motionless position, breathe out and use your triceps to raise the weights until your arm is fully extended. Pay attention to moving your forearm.
- Hold for a second at the top of contraction, then breathe in and lower the dumbbells at a slow pace back to the original starting point.
- Do the preferred number of reps for this exercise.
Alternative: You can also perform this exercise one arm at a time, similar to how one arm rows are done.
If you prefer the one arm version, you can use a low pulley handle rather than a dumbbell. This will help for a greater peak contraction. Unlike the torso grip, the palms should be facing up.