Tricep Kickbacks
Equipment Needed
About This Exercise
An isolation exercise that targets the triceps. Performed by hinging forward and extending the arm backward, this exercise is great for building definition in the back of the upper arm.
How to Perform
- 1
Setup
Hold a dumbbell in one hand. Hinge forward at the hips with a flat back, or support yourself with your free hand on a bench. Bring your upper arm parallel to your torso with your elbow bent at 90 degrees.
- 2
Extend
Keeping your upper arm stationary, extend your forearm backward until your arm is fully straight. Squeeze the tricep at the top.
- 3
Hold
Pause briefly at full extension with your arm straight and parallel to the floor.
- 4
Return
Slowly bend your elbow to return to the 90-degree starting position. Keep the movement controlled.
Form Tips
- •Keep your upper arm locked in place — only the forearm should move
- •Maintain a flat back and engaged core throughout
- •Fully extend the arm to get a complete tricep contraction
- •Control the weight on the way back down
Common Mistakes to Avoid
- •Dropping the upper arm and losing the parallel position
- •Swinging the weight rather than controlling the extension
- •Not fully extending the arm at the top
- •Rounding the back during the exercise
Muscles Worked
Primary
Secondary
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