All about the Kickback Exercise
(Triceps)
BENEFITS & MUSCLES WORKED: All 3 Heads of the triceps – Longhead, Medial, Lateral. Improves upper body strength
Watch: my Tricep Kickback video
START POSITION: Pick up a single dumbbell and lean forward while stabilizing the rest of your body. It’s probably better to kneel with one leg on a flat bench for added stability, but it’s up to you and depends on your environment. The goal is to have the upper arm horizontal at the start position with the forearm hanging loose vertically from the elbow joint. You’re ready to do some Dumbbell Kickbacks!
NOTES: Difficulty Level: 55%
Nothing else moves except the arm from the elbow joint. No swinging or rocking is allowed. From the start position, you should move only from the elbow. The Tricep Kickback is one of those exercises that greatly benefits from the use of a full-length mirror (if you have one in your workout environment). For beginners, a mirror is essential for this exercise unless you have a training partner who can check the angles for you. If you have no partner and no mirror, then you have to guess based on the feel.
Light weights and higher reps are essential to get maximum overall benefits from the Dumbbell Kickback. Pause for a split second right at the point of full extension, where you will feel a tight contraction in the tricep muscle close to the elbow.
If you’re using silly heavy weights (perhaps to massage your ego or to impress the girls), then you will find that the required amount of pause is impossible, and your form will bend and rock and twist so that you look like a demented and drunken dancing monkey. Be true to yourself, and please have respect for the esoteric and mysterious art of perfect form.
6 Tips for a Perfect Tricep Kickback
- You can do it with one knee on a bench for stability, or standing
- Make sure your back is straight and your core is engaged
- As you extend your arm back, focus on squeezing your triceps at the top of the movement
- Pause for 1-2 seconds at the top of the movement. This will help engage your triceps and maximise the benefits of the exercise
- Keep your upper arm parallel to the floor and your elbow bent at a 90-degree angle
- As you extend your arm back, focus on keeping your wrist straight and avoiding any rotation