Tricep Kickback
Tone your triceps! Learn the tricep kickback with our guide. Proper form, targeted results.
The Tricep Kickback mainly works the triceps, with help from the shoulders. You'll need: exercise bench or dumbbells.
Required Equipment
Tricep Kickback Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid)
Tricep Kickback Variations and Alternatives
How to do the Tricep Kickback
Starting Position: Select an appropriate weight dumbbell and position yourself beside a flat bench. Place one knee and the same-side hand on the bench to support your body. With your free hand, grab the dumbbell with an overhand grip. Keep your upper arm parallel to your torso, bending your elbow to create a 90-degree angle with your forearm hanging vertically towards the floor.
Performing the Exercise: Keeping your upper arm still, exhale as you push the dumbbell backward and upward by extending your elbow until your arm is straight and parallel to your body. Squeeze your triceps muscle at the top of the movement for a second.
Returning to Starting Position: Inhale and slowly lower the dumbbell, returning your arm to the 90-degree angle position.
Repetitions: Perform the desired number of repetitions. Repeat the exercise with the opposite arm.
Tips: Keep your back straight and maintain a neutral spine. Ensure that the movement is controlled and focused on the tricep muscles, avoiding swinging or using momentum. Keep your head in line with your spine, looking down towards the floor.
Remember to start with a weight that allows you to perform the exercise with proper form. Gradually increase the weight or repetitions as you build strength.
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Tricep Kickback FAQs
What muscles does the Tricep Kickback work?
The Tricep Kickback mainly works the triceps, with help from the shoulders. The main muscles are the triceps brachii.
What equipment do you need for the Tricep Kickback?
Exercise bench or dumbbells.
What workout day should the Tricep Kickback go on?
It belongs on push day in a push/pull/legs routine.
What are some Tricep Kickback variations and alternatives?
Similar exercises include the Backkick Triceps Extension, Band Single-Arm Bent-Over Kickback, Band Tricep Kickback and Bodyweight Double Tricep Kickback.
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