Triceps Kickback Exercise

The triceps kickback is an isolated exercise that targets the triceps brachii muscle in the back of your arm, which has lateral, medial, and long heads. By bending forward and raising your arms behind you, you may perform triceps kickbacks. Although there are various variations of this triceps workout, a pair of dumbbells are usually needed.

Introduction:

The broad muscles that move the forearm, elbow, and shoulder are the triceps, which are located on the back of the upper arms. Triceps workouts are a necessary component of any program for building upper body strength. Strong triceps are essential for everyday tasks as well as sports like tennis, volleyball, and basketball since they stabilize your shoulder joint.

Benefits of the triceps kickback:

Triceps kickbacks mostly work your triceps, which is the great muscle that runs along the back of your upper arm. The move also supports the auxiliary muscles that support your hand extension.

And this motion is excellent for developing basic strength: Every pushing motion and some pulling actions when the arms are near to your sides (think: opening doors, rowing, assisting someone off the ground) require strong triceps.

1. Triceps kickbacks sculpt and tone your arms: Your arms will be toned and sculpted with triceps kickbacks. One of the best workouts for isolating the triceps brachii is this one. Triceps kickbacks primarily target the lateral head of the muscle while also working the medial and long heads.
2. Triceps kickbacks build functional strength: Triceps kickbacks increase muscular endurance. The triceps kickback, when done correctly, can improve the flexibility and stability of your shoulders and arms. The triceps kickback gets your upper body stronger and more flexible, which gets you ready for activities like lifting, pushing, and swimming.
3. Triceps kickbacks are versatile: The triceps kickback is adaptable. The triceps kickback is a flexible workout that may be modified according to your level of fitness. One-arm triceps kickback and versions of the exercise that utilize a tension band or barbell are more challenging forms of exercise. A useful warm-up for more challenging triceps exercises like the close-grip bench press or the diamond push-up is the triceps kickback.

How to Perform triceps kickbacks?

Perform a 5 to 10-minute warm-up before performing these exercises to loosen up your muscles and bring your heart pumping. This can apply stretching, walking, or jumping jacks.

Make sure you are using the correct form to get more effective and safely work the muscles. Raise the intensity of these activities by engaging the triceps in the top position for one to two seconds lengthy.

Triceps kickbacks with dumbbells

You learn how to exercise your triceps through this program. Select a slightly challenging weight that permits you to complete all of the sets using good form and without pushing. Begin with dumbbells that are 5 to 10 pounds each and slowly raise the weight as you gain strength. Substitute soup cans or water bottles if you do not have weights. In a split stance, this exercise can also be performed on one arm at a time while standing or kneeling.

To do this:

• Grab a dumbbell in both hands with your palms facing toward each other, holding your knees flexed slightly.
• Contract your core and keep a straight spine as you hinge forward at the abdomen, bringing your trunk almost parallel to the ground.
• Keep your upper arms tight to your body and your head in line with your spine, tucking your chin in just.
• On a breath out, contract your triceps by extending your elbows.
• Keep your upper arms motionless, only moving your forearms during this exercise.
• Hold for five seconds here, then break in to return the weights to the initial position.
• Perform 3 to 4 sets of 10 to 14 repetitions.

Triceps Kickback Exercise Video

Triceps kickbacks with cables

Using a low pulley cable machine supports to keep the motion stable and controlled. Utilize a single-grip handle for this activity. Your elbow must not be moved at all.

To do this:

• Stand facing a low pulley cable machine.
• Bend forward just at the waistline so your trunk is almost parallel to the ground.
• contract your core and keep your head, neck, and spine in one line.
• Put your right hand on your thigh for help.
• When you exhale, tighten your triceps while slowly extending your arm as far back as you can while keeping it near to your side.
• Hold for seconds here, then breathe in as your return your arm to the initial position.
• Done 2 to 3 times, sets of 10 to 12 reps each.

Resistance band triceps kick-back

To do this:

• If you don’t have any dumbbells on hand but do have a set of resistance bands, switch to this kickback variation for a triceps test that works just as well. Even if your band is long enough to perform double kickbacks, it is better to complete one arm at a time so you can focus on engaging the right muscles
• Stand in the center of your resistance band with your right foot. As you step back with your left foot while holding one end of the resistance band with your left hand, you will be in a split stance with your right hand resting on your front knee and your chest leaning forward at a 45-degree angle to the floor.
• Hold your upper arm by your side and make a ninety-degree flexed elbow. Holding your upper arms static, extend your arm backward to stretch out the band. After a few repetitions, you should start to feel the tension in your triceps; if the resistance has to be increased, lower the length of the band.

Muscles worked:

The triceps are crucial for developing upper body strength and supporting shoulder and elbow mobility. Your shoulders and arms will be more stable, your flexibility will improve, and your range of motion will rise It also makes it simpler for you to use your upper limb for activities of daily livings like lifting heavy objects or engaging in upper body sports like swimming, rowing, and boxing. Additionally, weightlifting activities like bench presses and overhead presses benefit from strong triceps.

Although maintaining your body’s strength from a young age is a good idea, developing upper body strength is particularly crucial as you age. Osteoporosis can be treated and prevented by increasing muscle strength, which also supports bone health and strength. By lowering swelling, discomfort, and bone loss and strengthening and lubricating joints, it can also aid in the management of arthritic pain.

Cautions and modifications:

While strength training has many advantages, it’s a good idea to go by a few rules to stay safe and avoid getting hurt.

• Always spend 5 to 10 minutes warming up and cooling down your body before and after each activity.
• If you are fairly new to physical training, make sure you build up gradually and under the guidance of an exercise expert.
• Utilize the lightest weight you can as you learn the correct form and technique.
• Use smooth, steady, controlled activities instead of those that are jerky and forceful.
• Make sure you can keep a smooth, natural breath throughout your practice.
• Be careful with these exercises if you have any neck, shoulder, or back damage.
• If you create any pain during or after these exercises, stop instantly.
• Always wait for your body to fully recover from any damage, even if it is minor, before accomplishing anything more than moderate, gentle exercise.
• It is a good idea to take off at least one full day per week to allow your muscles time to relax and recover.

Common Mistakes To Avoid:

Be mindful not to bend at the wrist when you straighten your arm at the peak of the lift. By doing this, you go a lot of the triceps strain to your forearms. Also, you must always hold your arm close to your body. The strain on your triceps will decrease if you extend your arm downward.

FAQ