Triceps Kickbacks

Directions:

Preperation/body position

1. Find dumbbells that are of a suitable weight for you to execute the exercise.
2. Kneel one knee and foot on a bench, with your arm supporting your upper body.
3. Bend over, whilst keeping back straight, grasping the dumbbell with other arm.
4. Tuck upper arm close to your side, parallel to the ground, with forearm perpendicular to the ground so there is roughly a 90° bend in the elbow.

Excution/Movement

1. Whilst keeping good body posture, contract triceps brachii so to extend forearm upwards, so that the forearm becomes parallel to the ground.
2. Slowly control the weight back to the starting position.
3. Repeat for desired amount of repetitions.

Comments

The triceps kickback is an exercise that gets some bad rep from some trainers. However, the kickback does successfully stimulate the triceps brachii if done correctly.

The issue with the kickback is that it requires the upper arm to remain stationary at the side of the body, which may become difficult if heavier weight is being used.

The triceps kick back allows for a supination grip to be used, rotating the wrist during the exercise to add different stimulus to the triceps brachii.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.