Triceps Kickback

triceps kickbacks
Exercise Profile

Primary Muscle Group(s): Triceps

Secondary Muscle Group(s): Shoulders (Rear)

Exercise Instructions

1. Grasp a dumbbell using an overhand grip. Bend forward at the hips and over so that your torso is parallel to the floor. Keep your feet firmly planted on the floor with your free hand holding on to a bench or rail.

2. Press your upper working arm firmly against the side of your body. One foot should be in front of the other

3. Slowly raise your arms backwards, extending it straight. Keep your upper arm in line with your torso and parallel to the floor.

4. Once the arm is extended, hold the position for a moment and then lower the weight back to the start position. Repeat the movement.

5. Reverse the working arm once you complete the first set.


The triceps kickback is an isolation exercise for the triceps. This exercise is all about muscle contraction and not so much about how much weight you use.

This exercise is difficult to get right because it's an awkward position. Therefore, it may be difficult to maintain good form all the way through. Choose a light weight and make an effort to use the best form possible because you'll get the most from this exercise.

Remember to keep your back straight throughout the entire movement. Also keep your elbow stationary and only move the lower part of your arm - Think of your arm as a lever.

Press play to view an instructional video on how to properly perform the triceps kickback.

As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.

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