Tricep Dumbbell Kickback
The single-arm triceps kick-back is a great way to target the triceps and add size and strength to this important muscle group. It is an isolation exercise which requires you to be in a bent-over position. To perform this move correctly, begin by standing with your feet shoulder-width apart. Bend your upper body forward at the waist, keeping your back straight. Take a dumbbell in one hand and raise it to the side of your body, keeping your elbow bent and close to your torso. Now, extend your arm straight back and hold for a few seconds before slowly returning to the starting position.
This move is an effective way to add size and strength to your triceps and can be done with light to moderate weight. Make sure to keep your core and glutes engaged and your back straight throughout the exercise. Focus on using only your triceps to move the weight and resist the temptation to swing the weight. As you become more familiar with the move, you can increase the weight and repetitions to challenge yourself. Triceps kick-backs are a great way to specifically target the triceps and add size and strength to this muscle group.
Type:
Strength
Muscles Used:
Triceps
Level:
Intermediate
Equipment:
Dumbbell
Benefits Of This Exercise
- The single-arm triceps kick-back is a great way to specifically target the triceps and add size and strength to this important muscle group.
- It focuses on one side at a time, requiring balance and core strength to stay square with hips and shoulders.
- Triceps strength carries over into pressing movements, making it an effective exercise for athletes and bodybuilders alike.
- To perform this move correctly, begin by standing with your feet shoulder-width apart and bend your upper body forward at the waist, keeping your back straight.
- Take a dumbbell in one hand and raise it to the side of your body, keeping your elbow bent and close to your torso.
- Extend your arm straight back and hold for a few seconds before slowly returning to the starting position.
- Make sure to keep your core and glutes engaged and your back straight throughout the exercise.
- Focus on using only your triceps to move the weight and resist the temptation to swing the weight.
- As you become more familiar with the move, you can increase the weight and repetitions to challenge yourself.
Step by Step Instructions For Tricep Dumbbell Kickback
- Stand with your feet shoulder-width apart.
- Bend your upper body forward at the waist, keeping your back straight.
- Take a dumbbell in one hand and raise it to the side of your body, keeping your elbow bent and close to your torso.
- Extend your arm straight back and hold for a few seconds.
- Slowly return to the starting position.
- Repeat the exercise for the prescribed amount of repetitions.
- Make sure to keep your core and glutes engaged and your back straight throughout the exercise.
- Focus on using only your triceps to move the weight and resist the temptation to swing the weight.
- As you become more familiar with the move, you can increase the weight and repetitions to challenge yourself.
Variations:
- Try performing the exercise one arm at a time.
- Use a low pulley handle instead of a dumbbell for better peak contraction.
- If using a low pulley handle, make sure your palms are facing up (supinated grip) instead of the torso (neutral grip).
Warm Up Tips
- Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
- Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
- After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
- Repeat the movement for the prescribed amount of repetitions.
Variations:
- This exercise can be executed also one arm at a time much like the one arm rows are performed.
- If you like the one arm variety, you can use a low pulley handle instead of a dumbbell for better peak contraction. In this case, the palms should be facing up (supinated grip) as opposed to the torso (neutral grip).
Warm Up Tips:
-
<li
Tricep Dumbbell Kickback Safety Tips
- Make sure to warm up before starting the exercise to prevent any muscle strains or injuries.
- Keep your back straight with a slight bend in the knees and bend forward at the waist to maintain proper form.
- Keep your head up and your upper arms close to your torso and parallel to the floor.
- Hold the dumbbells with a 90-degree angle formed between your forearm and upper arm.
- Exhale and use your triceps to lift the weights until your arm is fully extended.
- Focus on moving the forearm and keep your upper arms stationary.
- Pause for a brief moment at the top contraction before slowly lowering the dumbbells back down.
- Control the movement and avoid swinging the weights to prevent any strain on your muscles.
- Start with light to moderate weight and gradually increase as you become more comfortable with the exercise.
- Engage your core and glutes throughout the exercise to maintain stability and prevent any lower back discomfort.
- If you prefer, you can perform the exercise one arm at a time for added variation.
- Listen to your body and stop immediately if you feel any pain or discomfort.
- Consult with a fitness professional if you are unsure about proper form or technique.
Incorporating Into Other Workouts
One way to incorporate the single-arm triceps kick-back into workouts is to include it as part of an upper body strength training routine. Here's an example of how it can be incorporated:
1. Warm up: Begin with a few minutes of light cardio to get your heart rate up and warm up your muscles.
2. Main workout:
- Start with compound exercises like bench press or push-ups to work multiple muscle groups.
- Follow with isolation exercises like bicep curls and triceps kick-backs to target specific muscles.
- Include the single-arm triceps kick-back as one of the triceps exercises in your routine.
- Perform 3-4 sets of 8-12 repetitions on each arm, gradually increasing the weight as you get stronger.
- Rest for 1-2 minutes between sets to allow your muscles to recover.
3. Cool down: Finish your workout with some stretching exercises to help prevent muscle soreness and improve flexibility.
It's important to note that incorporating the single-arm triceps kick-back into your workout routine is just one option. You can also modify the exercise based on your fitness level and goals. For example, you can perform the exercise using resistance bands instead of dumbbells, or you can try different variations like performing the exercise one arm at a time or using a low pulley handle for better peak contraction.
Remember to listen to your body and consult with a fitness professional if you have any concerns or questions about incorporating this exercise