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Overview
Tricep kickbacks are a very intense tricep movement because this exercise offers a superior type of stress on the triceps muscles at the peak contraction point. While multiple variations of this exercise do exist, it is almost exclusively seen in gyms as a one-arm-at-a-time exercise.
Setup
Take a light-weight dumbbell with a firm grip in your right hand and locate a flat bench. Place your left knee directly on the bench while your body is facing the same direction as the bench. Lean forward and place your left hand flat on the bench at a comfortable distance.
Your right foot should be firmly planted on the ground facing parallel to the bench and your right arm should be hanging down with the weight in hand. Now, bring your elbow upward until it presses against your rib cage on your right side and your upper arm is parallel to the floor. Your elbow should now be forming a 90 degree angle.
Movement
Use your tricep muscles to move your forearms back and upwards until your arm is fully extended and parallel to the floor. Squeeze your tricep muscles for a moment at this point of peak contraction. Then, slowly bend your elbow and allow the weight to come downward until it returns to the beginning position with the elbow at a 90 degree angle.
Tips From the Trainer
Be sure that you don’t swing your arms quickly while performing triceps kickback exercises. Swinging your arms creates speed which allows you to bring the weight up using the momentum of the movement instead of relying on your triceps muscles. This results in less of a workout and less impressive triceps at the end of the day.
Try experimenting with different variations by rotating your wrist so that the palm is either facing upward toward the ceiling or down to the floor at the peak contraction point. Rotating the wrist either direction can be a great way to switch up your triceps workout.
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