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So without getting into the query less directly jump on Tricep kickbacks
- Force: Push
- Stabilizers (not highlighted): Posterior Deltoid, Latissimus Dorsi, Middle, and Lower Trapezius, Rhomboids, Extensor Carpi Ulnaris, Flexor Carpi Ulnaris
- Synergists: None
- Target muscle: Triceps Brachii
- Mechanics: Isolation
How To Do Tricep kickbacks?
- With a dumbbell in your right hand.
- Kneel over a bench with your left knee, and support your body with your left arm.
- Position your torso and right upper arms parallel to the floor, with your right elbow bent at a 90-degree angle.
- The dumbbell should be hanging straight down below your elbow.
- Keeping your right upper arms stationary.
- Exhale as you extend your right arm back until it is straight.
- Hold for a count of two.
- Inhale as you slowly lower the dumbbell back to the starting position.
- Repeat for the prescribed number of repetitions.
- Repeat the repetitions with your left arm.
- Keep your back straight and horizontal.
- Keep your working arm tucked in close to your torso.
- Only your forearm should move.
- For a greater range of motion, keep your elbow raised higher than your shoulder.
- The dumbbell kickback is one of the most effective exercises for your triceps
- In one study by the American Council on Exercise (ACE) that compared the effectiveness of triceps exercises, it came second, to be beaten only by the triangle push-up (aka diamond push-up).
- Keeping your upper arms stationary while holding a heavyweight can be difficult, which limits the amount of weight that you can use with this exercise.
- Also known as the Dumbbell kickback.
Variations: This exercise can be executed also one arm at a time much like the one arm rows are performed.