Tricep Kickback

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Support one hand and knee on a flat bench while keeping the spine in a neutral, horizontal alignment.
• Pull the working upper arm up until it is parallel to the floor and pin the elbow close to the ribs.
• Extend the forearm backward under control until the entire arm forms a straight line.
• Lower the dumbbell slowly until the forearm is at a ninety-degree angle to the upper arm.

Common mistakes

• Swinging the upper arm up and down, which uses shoulder momentum instead of tricep force.
• Using too much weight and using momentum to hurl the dumbbell backward rather than squeezing the muscle.
• Allowing the wrist to flop or bend at the top of the movement instead of keeping it straight.

Frequently asked questions

Can I perform this exercise standing up without a bench?

Yes, you can perform it in a hinged standing position by bending at the hips and keeping your back flat.

Why does the exercise feel easy at the bottom and hard at the top?

Due to gravity, the torque on the triceps is minimal when the arm is bent and reaches its maximum when the arm is fully extended.

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