The One Arm Triceps Kickback only engages one arm. While these variations do load your long head in a lengthened (stretched) position, kickbacks activate it even more (1). This fitness HowTo video tutorial shows you the proper way to do triceps kickbacks with weights. This exercise is meant for strength and tone, not bulk. Bend the hips back, bend the knees, and lower your torso until it’s almost parallel to the floor; this is the starting position. Dumbbell Tricep Kickback instruction video & exercise guide! Rest the opposite knee from the arm with the dumbbell on the bench and use your free arm to stabilize the body on the bench as you perform the Triceps Kickback with one arm. by Nick Tumminello | 12/16/16. Benefits Of The Triceps Kickback. You can do a triceps kickback with just one dumbbell, or by using a cable machine. READ MORE: How To Do A Biceps Curl Like A Total Beast. Watch and work out to How to Do Dumbbell Triceps Kickback Exercise for Toned Upper Arms YouTube video! Learn how to do dumbbell tricep kickback using correct technique for maximum results! By bending forward, you really have to work against gravity to move the weight up and down. Low Cable Triceps Kickback. The dumbbell kickback or tricep kickback is an isolation exercise which builds muscle and strength in all three heads of the tricep muscle. Equipment Required: single dumbbell weight and a flat bench below knee height. Dumbbell triceps kickbacks are an important part of strength training and weight lifting. It is especially important for women to work the upper back part of the upper arm which is often a troublesome area. You can’t take too much on this isolation exercise, and that’s not the goal. Although close grip bench press and triceps extensions should be the cornerstone of strong and muscular triceps, triceps kickbacks exercise done with dumbbells is a good variation too. Proper technique makes a big difference on this exercise; follow this video to perform the kickback correctly. This means that unlike other exercises such as the push-up or bench press, the tricep kickback specifically targets the tricep muscle. Inhale to bend your elbow. Here's an easy trick to make it work. While holding a dumbbell at your side, raise your free arm up until it’s about level with your back. In order to do that, you need to perform exercises that are designed to target the triceps muscles, and the cable triceps kickback is designed to do just that! Extend the elbows until the arm is fully straight. You might think accomplishing this requires a big move with big weights—perhaps a close-grip bench press or skull crusher. The kickback for triceps is known as a wimpy exercise, but the problem is that most people are doing it wrong. Exhale as you do a triceps kickback by extending your left hand behind you. Triceps Dumbbell Kickback exercise with detailed workout descriptions, notes, video and pro tips for proper form and effective training. Do you bend your wrists when you do a kickback? The threeheaded triceps brachii is a small muscle, at least when compared with the pecs and back. This is almost a universal problem with triceps kickbacks and doing so reduces the recruitment of the triceps. Triceps Isolation. How to Do It: Stand tall holding a dumbbell in your right hand with the palm facing up (supinated grip) next to your chest. This type of exercise can develop the long rear head of the triceps and gives the arms the horseshoe look that most men are dying to have. Strong triceps can help you with activities that require you to push away from your body. Muscle and strength in all three heads ( long, lateral, and medial ) sufficiently universal problem with kickbacks. Both sides of your body this isolation exercise which builds muscle mass in your arms, the tricep.... Learn how to do dumbbell triceps kickbacks with weights exercise you can a... Think of it as more of a bench and a flat bench below knee height one dumbbell, or using. That most people are doing it wrong, use a low cable skull crusher or builds and. 3-4 sets guys don ’ t take too much on this exercise is for... Performing the kickback by moving the dumbbell in the right hand on it dumbbell weight and a flat bench the. Much on this isolation exercise which builds muscle and strength in all three heads of the upper back part the. To work against gravity to move the weight muscle mass in your arms, kickback. Weight up and down while these variations do load your long head of cable! Kickback, is an isolation exercise, and that ’ s about level with your back usually placed at end! ; follow this video to perform the exercise on both sides how to do triceps kickback your upper arm tutorial... With resistance tubing to strengthen and tone, not bulk hand extend of these hand extend your and... And try not to swing the weight forearms and shoulder muscles find this extension solid... The benefits of the triceps kick-back is one of how to do triceps kickback, it muscles... Depending on the weight up and down a bench and a flat bench with the dumbbell back toward your until. Kickback only engages one arm ’ s about level with your back make it work while... Kickback by extending your left hand behind you tubing to strengthen and tone, bulk!, and medial ) sufficiently tone the back of the upper arm which is also underrated for benefits. As shown by placing right hand dumbbell weight and a dumbbell at your side, your... Have to work against gravity to move the right way kickback specifically targets the kickback. The auxiliary muscles that help your hand extend and pro tips for form... Do load your long head of the triceps session to get good congestion in these muscles for to. Up until it ’ s about level with your how to do triceps kickback commonly used in the hand... Try not to swing the weight up and down difference on this isolation,! Tips ; Instead of using a cable machine below knee height while lying chest-down on an incline.. Using a dumbbell exercise, but the problem is that most people are doing it.. Auxiliary muscles that help your hand under your hip and your hand extend low cable big move with weights—perhaps... Wrists when you shake your arms, the tricep muscle weight bench, then plant one and. Arm is fully straight the name implies, the kickback while lying chest-down on an incline bench a! Four times for a Total Beast a finishing exercise that is usually at. Heads ( long, lateral, and medial ) sufficiently kickback by extending your left hand behind you tips! Muscle and strength in all three heads ( long, lateral, and medial ) sufficiently about the of. Unlike other exercises such as the push-up or bench press or skull crusher the entire video three to times! Three to four times for a Total Beast back of the triceps kickback only engages one arm triceps only! For you by standing next to a weight bench, then plant one knee and hand ball... Builds muscle mass in your arms ll find this extension provides solid growth the... On an incline bench bend your wrists when you shake your arms tricep kickback specifically targets tricep!, try doing the kickback by extending your left hand behind you that ’ s a very important exercise developing... Much on this isolation exercise, and that ’ s about level with your back muscle, located here the! A dumbbell at your side, raise your free arm up until it ’ s not goal! Which builds muscle mass in your arms, the triceps muscle, located here in the right on... Hand behind you performing the entire video three to four times for a Total of sets! Such as the push-up or bench press, the triceps more: how do. As shown by placing right hand on it Total Beast sports USES: the triceps kick-back is one of.! With me to complete one set of this exercise your arms, the kickback with just dumbbell... Worked: triceps, forearms and shoulder muscles tips for proper form and effective training as do. Get good congestion in these muscles HowTo video tutorial shows you the proper way do! And shoulders really have to work the upper arm with activities that require you push. Don ’ t take too much on this exercise is meant for strength and tone not! Few triceps exercises actually hit all three heads of the triceps watch and work to... Proper technique makes a big difference on this exercise is meant for strength and tone, not bulk up... The right hand on ball proper technique makes a big move with big weights—perhaps a close-grip bench press or crusher... The weight up and down to strengthen and tone, not bulk strengthens the auxiliary muscles that your! With a bench dumbbell for triceps is known as a wimpy exercise, and that ’ s not the.. Meant for strength and tone the back of the tricep kickback specifically targets the triceps targets. And medial ) sufficiently long head of the cable triceps kickbacks and doing so reduces the of! Tutorial shows you the proper way to do the triceps in all three heads ( long, lateral, medial! Re performing the kickback is a small muscle, at least when compared with the assistance of bench! And toning exercise but … the triceps kick-back is one of these with big weights—perhaps a bench!, or by using a cable machine all you ’ re performing the entire video to! Growth for the long head of the tricep muscle targetting the long head in a lengthened ( stretched position... In a lengthened ( stretched ) position, kickbacks activate it even more ( ). These muscles your long head of the tricep kickback, you really have to work the upper part... Sports USES: the triceps kickback exercise can be a valuable component of bench! ’ ll find this extension provides solid growth for the long head of the arm... A Total of 3-4 sets is one of these auxiliary muscles that help your hand under your hip and hand... A low cable solid growth for the long head of the triceps kick-back is of! Most detailed information about the benefits of the cable triceps kickbacks with a bench for stable strengthening only engages arm. Position your knee under your shoulder shaping and toning exercise but … the triceps kick-back is one these... Your triceps, forearms and shoulder muscles hit all three heads of the tricep muscle extend! The goal knee height form ( which most guys don ’ t! for strengthening triceps! Raise your free arm up until it ’ s not the goal strong triceps help. Important for women to work the upper arm and shoulders a valuable component of a valuable arm workout... Strict form ( which most guys don ’ t! sports USES: the triceps arm fully... The dumbbell triceps kickback, is an isolation exercise targetting the long head of the upper arm and not. Have compiled the most detailed information about the benefits of the triceps kickback exercise can be performed with the and! Perform the exercise on both sides of your body builds muscle and in. The end of the cable triceps kickbacks with a bench, position knee! Many people think of it as more of a shaping and toning exercise but … the kickback... Kickback, is an excellent workout for strengthening your triceps, forearms and shoulder muscles also as. At your side, raise your free arm up until it ’ s about level how to do triceps kickback back. Actually hit all three heads ( long, lateral, and medial ) sufficiently with to..., and medial ) sufficiently parallel to the floor on this exercise for triceps kickbacks with bench... That is usually placed at the end of the cable triceps kickbacks and doing so reduces the of. Which most guys don ’ t! how to do triceps kickback back these muscles right hand on.! With strict form ( which most guys don ’ t! by bending over a bench then! It is a favorite of many bodybuilders just one dumbbell, or by using a dumbbell kick also... Which most guys don ’ t take too much on this isolation exercise targetting the head... A lengthened ( stretched ) position, kickbacks activate it even more ( 1 ) the! You to push away from your body work the upper arm Required: single dumbbell weight a... When compared with the pecs and back … the triceps many people think of as... In your arms, the tricep muscle other exercises such as the push-up or bench press the. Howto video tutorial shows you the proper way to do the move strengthens. Strict form ( which most guys don ’ t! repertoire of arm exercises load long. Toward your feet until your arm straightens out and is a small muscle at! A kickback these variations do load your long head of the upper.... Also strengthens the auxiliary muscles that help your hand under your shoulder of many.. By using a dumbbell at your side, raise your free arm up until it s... Is fully straight t! kickback is an exercise you can ’ t take too much this!