Triceps Kickback

Muscle Groups Involved

Triceps - Primary
Triceps - Lateral He - Primary
Delts - Rear - Primary

Highlights

Brace your core when you bend forwards.
Keep your elbow tucked in and above/behind your torso.
Fully extend your elbow at the top of the rep.
Do not swing or use inertia to lift the weight.

Description

The Triceps Kickback is an extremely popular exercise for the triceps that is wrongly villainized as being ineffective. Fortunately, that misperception is usually due to poor form or a misunderstanding of how to use the exercise effectively in a workout program. You can think of the Triceps Kickback as the Concentration Curl for the triceps and as such it is a great isolation exercise. To perform the Triceps Kickback start in a standing, staggered stance position holding a dumbbell in the hand on the same side as your back foot. Place your non lifting hand on your knee or other support to stabilize yourself. Flex at your hip until your torso is approximately 30 degrees to the floor. Extend the upper arm of the lifting arm back behind your torso approximately 15-20 degrees until your upper arm is parallel to the floor. Begin the exercise by extending your elbow back until your arm is completely straight. Pause briefly at the top of the movement and squeeze your triceps. Lower the weight back under control to the start position without lowering your upper arm with respect to the floor. Do not use inertia but start from a near dead stop for your next repetition.

Common Mistakes

Do not swing the weight. Do not rush the exercise. Perform each repetition

Do not swing the weight. Do not rush the exercise. Perform each repetition intentionally with a hard squeeze/pause at the top of the movement. Do not allow your upper arm to drop below parallel to the floor. Do not twist your torso towards the ceiling on the lifting arm side to cheat.

Pro Tips

Push through your pinky knuckle at the top of the movement to increase the

Push through your pinky knuckle at the top of the movement to increase the activation of the lateral head of the triceps. Editor’s note: If they’re good enough for Arnold Schwarzenegger, Dorian Yates, Ronnie Coleman and Jay Cutler, they’re good enough for me!

Purpose

The lateral head of the triceps has the biggest visual impact for your arm

The lateral head of the triceps has the biggest visual impact for your arm because it is the most visible from the most angles. Whether you want your arm to appear toned or if you want to rip your sleeves, building the lateral head of your triceps will provide the most visual bang for your buck. A very well developed lateral head will increase the visual width of your physique. More modest toning of this muscle will provide the long lines that make our arms look lean and chiseled.

Form

Use a mirror to ensure that your torso is about 30 degrees from the floor a

Use a mirror to ensure that your torso is about 30 degrees from the floor and your upper arm is extended behind your torso, towards the ceiling so that your upper arm is parallel to the floor. Ensure that your elbow is fully extended at the top of the movement.