HyperBody
Exercise library · Arms

Kickbacks.

Isolation triceps exercise with arm extended backward.

BeginnerDumbbells
Kickbacks
The numbers
Sets
3–4
Reps
10–15
Rest
30–45
Muscles
Primary
Triceps
Secondary
Forearms · Core
The play-by-play

How to do it.

  1. Step 01

    Hold dumbbell with torso bent forward

  2. Step 02

    Keep upper arm close to torso

  3. Step 03

    Extend arm backward until straight

  4. Step 04

    Squeeze triceps at lockout

  5. Step 05

    Return slowly

  6. Step 06

    Repeat

What separates good from great

Pro cues.

  • Use light weight

  • Keep elbow fixed

  • Control the movement