Exercise Of The Week: Triceps Kickback

When you have sculpted triceps — you can wear whatever sleeveless tops you want! Sounds good, right? Say goodbye to upper-arm jiggle by practicing this move.

When you have toned triceps you free yourself from wearing those loose, long-sleeved tops. Go ahead and fill your closet with short-sleeved shirts. Better yet — go sleeveless! With defined arms you can wave to your fans all you want (no more flabby upper-arm!). 

Sound great? Then get started with triceps kickback, an excellent beginner exercise for sculpting the backs of your upper arms: toning and strengthening exercises can bring about a pleasant shapely arm.

Exercise Data

Type: Strength  
Main Muscle Worked: Triceps 
Equipment: Dumbbell 
Mechanics Type: Isolation  
Level: Beginner 
Force: Push

How To Perform Triceps Kickback

 

1.      Holding a dumbbell in each hand, stand with your feet hip-width apart with your knees slightly.

2.      Bend over at the waist so that your upper body is slightly above parallel with the floor. Bend both elbows so as to lock your upper arms at your sides parallel to the floor.

3.      Keeping your back straight and arms firm, extend your arms behind you until the end of the dumbbell is pointing down toward the floor with your palms facing in towards your body.

4.      Hold for a second and inhale and slowly lower your arms back down to the starting position, and that is 1 rep. Perform 10-15rep and possibly 2-3 sets.

5.      To do this properly, remember to keep your abs tight and your back flat.

gif; livestrong

Variations:

This exercise can be performed also one arm at a time much like the one arm row is performed.

You can use low pulley equipment instead of a dumbbell for better peak contraction. In this case, the palms should be facing up (supinated grip) as opposed to the upper body (neutral grip).

Tips:

1. Keep your head up and eyes facing forwards, as this will keep your back straight.

2.      Do not allow the elbows to flare out to the sides when performing this movement.

3.      Focus on moving the weight with your triceps, keep control of the weight as you slowly lower the dumbbells back to the starting position.

4.      Keep your body as still as possible, moving only your forearms.