Isolate your tris!
The triceps make up two-thirds of your upper arms and should not be neglected.
Muscles involved in the move: All three heads of the triceps are involved in the kickback exercise.
- Step one: Take a dumbbell in one hand, bend your knees slightly and lean forward with your shoulders down and back.To stabilise yourself further you can lean with one knee on a bench.Hold this position throughout the movement.Hold your upper arm with the dumbbell parallel to your body with your forearms vertical with the floor and your palm facing in.Your head should be aligned with your spine.
- Step two: Start the movement by keeping your upper arm stationary while lifting your forearm back, essentially straightening your arm along side your body.
- Step three: Squeeze your tricep at the top of the exercise before slowly lowering your forearm back to the original position.After completing your set for the required repetitions repeat the exercise with your other arm.
Important points to remember:
- Avoid using too much weight on this exercise.
- Your upper arm should always stay next to your body and not be raised or lowered during the exercise.
- The kickback is performed as an isolation movement where you target one joint or muscle group rather than multi joints or muscles at once.You can also combine it with a compound or a machine movement as part of a superset.
- When you lean forward your upper body should be at a 45-degree angle to the floor.
- Keep your elbow close to your waist when you perform the exercise.
- Don’t allow your back to round and keep your wrist straight when you do tricep kickbacks.
- As an alternative you can also use a low cable pulley to perform the move.