AÂ FIT30 EXERCISE
Tricep Kickbacks
Tricep Kickbacks with a dumbbell are an effective isolation exercise targeting the triceps. This exercise involves extending the arm backward against resistance, activating the tricep muscles.
HOWÂ TO
How do I do Tricep Kickbacks?
- Stand with your feet hip-width apart, holding a dumbbell in each hand.
- Bend your knees slightly and hinge at your hips to lean forward, keeping your back straight. Your torso should be almost parallel to the ground.
- Hold the dumbbells with your palms facing in, and your upper arms parallel to the ground. Your elbows should be bent at a 90-degree angle.
- Extend your arms straight back, fully straightening your elbows. Focus on contracting the tricep muscles at the top of the movement.
- Hold the fully extended position for a brief moment to maximize muscle engagement.
- Slowly bring the dumbbells back to the starting position by bending your elbows.
- Perform the exercise for the desired number of repetitions or time, maintaining control throughout.
TIPS
What are some tips for Tricep Kickbacks?
- Maintain a stable stance with your feet planted firmly on the ground to support your body during the movement.
- Keep your back straight and maintain a neutral spine throughout the exercise. Avoid arching or rounding your back.
- Keep your upper arms stationary and parallel to the ground. The movement should primarily occur at the elbow joint.
- Engage your core muscles to stabilize your torso and prevent excessive movement.
- Inhale as you bend your elbows and bring the dumbbells back, and exhale as you extend your arms.
MODIFICATIONS
How do I modify Tricep Kickbacks?
Easier
- Perform the exercise one arm at a time for added focus and control.
- Sit on a bench or chair while performing tricep kickbacks for added stability.
- If you're new to the exercise, start with lighter weights to ensure proper form.
Neutral
- Use a resistance band instead of dumbbells for a different type of resistance.
- Alternate between right and left arms for a variation in your workout.
What are the benefits of Tricep Kickbacks?
Arm Strength
Functional Movement
A dumbbell30 workout
Don't Bug Me
Complete 6 Rounds In 26:00
- Arnold Shoulder Press (00:10)
- Dumbbell Thrusters (00:20)
- Tricep Kickbacks (00:30)
- Deadlift Upright Rows (00:40)
- Cross Chest Curls (00:50)
- Dumbbell Side Bends (1:00)
- Rest (1:00)
Free