Triceps
Triceps kickback
- Kit
- Dumbbells
- Works
- triceps
- Also
- rear delts · forearms · upper back
The triceps kickback isolates the back of the upper arm by straightening the elbow against a dumbbell held behind you. Because the arm is fixed and only the forearm moves, it targets the triceps with very little help from the shoulders or chest. It suits anyone building arm strength at home with light weights, and it works well as a finisher in a circuit when heavier pressing has already tired you out.
Form
How to do triceps kickback
- 1Hold a dumbbell in each hand and hinge forward from the hips until your torso is close to parallel with the floor, knees softly bent and back flat.
- 2Tuck your upper arms against your sides so the elbows point straight back, with the dumbbells hanging near your ribs and palms facing in.
- 3Straighten your elbows to drive the dumbbells back behind you, squeezing the triceps at the top without letting your upper arms drop or swing.
- 4Lower under control until the forearms are roughly vertical again, keeping the elbows pinned in place.
- 5Breathe out as you extend, in as you return, and keep the neck long rather than craning to look forward. Hold the hinge steady for the whole effort.
Watch for
Common mistakes
The upper arms swing down and up so the shoulders do the lifting.
Fix: Glue the elbows to your ribs and let only the forearms move.
The back rounds and the torso rises as fatigue builds.
Fix: Set a flat back and a firm hinge at the start, and bend the knees more if your hamstrings pull you upright.
Using a weight heavy enough to force swinging and half range.
Fix: Go lighter so you can straighten the elbow fully and lower slowly.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.