How To Do Tricep Kickbacks

Tricep Kickbacks Exercise (Dumbbell)

Tricep kickback is a great exercise to place at the end of any arms workout.

It primarily works the lateral head of the tricep, carving out the horse shoe shape that many people desire for their arms.

Tricep Kickbacks How To

  • Grab a dumbbell and locate a flat bench.
  • Place one knee on the bench and ensure that the upper torso is parallel with the floor.
  • While in this position, place the upper arm with dumbbell in one hand, at least at parallel height or slightly higher relative to the floor.
  • Keeping the upper arm stationary and close to the body, contract the triceps and slowly move the dumbbell through the range of motion back and away from the body towards the feet.  Hold and squeeze.  Perform the desired number of repetitions and then repeat with other arm.

Form and Technique

It’s important to the keep the upper arms steady and stationary throughout.  This is will ensure that the triceps are fully isolated.

Variations: Cable Tricep Kickbacks

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Tricep Kickbacks