Tricep kick backs

An exercise which isolates the triceps brachii via extension of the elbow, the triceps kick back exercise can be performed with a dumbbell or cable to stimulate the triceps.

The upper arm of the arm performing the exercise must remain as static as possible during the execution, and this can often limit the amount of resistance used with the kick back exercise. The exercise can also be performed using a cable handle to ensure universal resistance throughout the exercise, often providing greater stimulus to the triceps compared to the dumbbell version.

Performing tricep kick backs

When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.

  • Find dumbbells that are of a suitable weight for you to execute the exercise.
  • Kneel one knee and foot on a bench, with your arm supporting your upper body.
  • Bend over, whilst keeping back straight, grasping the dumbbell with other arm.
  • Tuck upper arm close to your side, parallel to the ground, with forearm perpendicular to the ground so there is roughly a 90° bend in the elbow.
  • Whilst keeping good body posture, contract triceps brachii so to extend forearm upwards, so that the forearm becomes parallel to the ground.
  • Slowly control the weight back to the starting position.
  • Repeat for desired amount of repetitions.

Tricep kickbacks courtesy of Fitness Uncovered - Bodybuilding & Fitness

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