Tricep kickback exercises are among the best kind of isolation exercises for the triceps. This exercise also has the dubious reputation of being one of the toughest exercises to master when it comes to form, technique and proper movement.
The tricep kickback exercises are great for improving the strength of the triceps. They are also very beneficial for men and women (particularly women) who have developed ‘wingy’ arms after losing weight or due to the normal aging process. But, you have to do the exercise right to reap the benefits, which is why it is important to read the following information closely before you start.
Equipment:
A bench and a pair of dumbbells.
How to do the Tricep Kickbacks?
Starting Position:
- Kneel with one foot on the bench
- Place the corresponding arm on the bench to support your weight and give yourself balance
- Lean forward slightly so that your torso is parallel to the floor
- Tuck in your abs to protect the back
- Place the other leg on the ground at a 90-degree angle from the floor
- Look straight ahead
- Grab a dumbbell in your free hand
The Movement:
- Raise the elbow of the hand with the dumbbell as far high towards the ceiling as you can while leaving the dumbbell hanging down
- Once the elbow is in position, extend the arm backwards until it is as straight as it will go, without changing the position of the elbow or the wrist.
- Hold the top of the movement for two seconds and bring your arm back to the starting position.
- Go on to the next rep
Variations:
It is possible to perform the tricep kickback with both arms too. Grab a dumbbell in each hand. Stand with your knees slightly bent and your torso bent in such a way that it is almost parallel to the ground. Extend both arms backwards, while keeping the elbows elevated.
Tips:
This is an excellent exercise is great for the arms. But, you can reap benefits only if you get the technique right. Here are some tips to help you get maximum benefits from the exercise:
- Keep the elbow as high as possible throughout the exercise
- Do not move the elbow when the arm moves backwards
- Extend your weight bearing arm to its maximum and pause at the top of the movement
- In case of heavier weights, work out one arm at a time
- Do not swing the arm to raise the weight
In conclusion:
The Tricep kickback exercise is a fantastic isolation exercise that helps develop taut, firm upper triceps. But, although the exercise looks deceptively simple, it is easy to cheat when the pressure squeezes the triceps. Maintain the right form and perform 2-3 sets of 8-12 reps as a part of your upper body sculpting program.
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