Bodyweight Double Tricep Kickback
Tone your triceps with no equipment! This bodyweight exercise delivers an effective workout anywhere, anytime.
The Bodyweight Double Tricep Kickback mainly works the triceps, with help from the shoulders and traps. No equipment needed: it uses just your bodyweight.
Bodyweight Double Tricep Kickback Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Upper Traps (trapezius, upper fibers)
Bodyweight Double Tricep Kickback Variations and Alternatives
How to do the Bodyweight Double Tricep Kickback
Stand with your feet shoulder-width apart and a slight bend in your knees.
Lean your torso forward by bending at the hips while keeping your back straight and your core engaged to maintain a neutral spine.
Bring your arms up so that your elbows are bent and your upper arms are parallel to the floor, close to your sides.
Your forearms should be perpendicular to the floor with your fists clenched as if you were holding weights.
Perform a triceps kickback by extending both elbows, pushing your hands back, and straightening your arms behind you.
Squeeze your triceps at the top of the movement, ensuring you keep your upper arms still and only your forearms are moving.
Pause briefly at the top of the extension, and then return to the starting position by bending the elbows.
Make sure the movement is controlled, and avoid swinging your arms or using momentum.
Repeat this exercise for the desired number of repetitions and sets, maintaining good form throughout to maximize triceps engagement and minimize the risk of injury.
---
Bodyweight Double Tricep Kickback FAQs
What muscles does the Bodyweight Double Tricep Kickback work?
The Bodyweight Double Tricep Kickback mainly works the triceps, with help from the shoulders and traps. The main muscles are the triceps brachii.
What equipment do you need for the Bodyweight Double Tricep Kickback?
None. The Bodyweight Double Tricep Kickback is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bodyweight Double Tricep Kickback go on?
It belongs on push day in a push/pull/legs routine.
What are some Bodyweight Double Tricep Kickback variations and alternatives?
Similar exercises include the Backkick Triceps Extension, Band Single-Arm Bent-Over Kickback, Band Tricep Kickback and Bodyweight Skullcrusher.
Training calculators
Work out the numbers behind your training before your next session.