Tricep Kickback.

How to do it.

1. Step 01

   Hold a dumbbell in one hand and lean forward, supporting your torso with the other hand on a bench.

2. Step 02

   Keep your upper arm parallel to the floor and elbow tucked close to your side.

3. Step 03

   Extend your forearm straight back, squeezing your triceps at the top.

4. Step 04

   Ensure only your forearm moves, keeping your upper arm stationary.

5. Step 05

   Slowly lower the dumbbell back to the starting position.

6. Step 06

   Complete all reps on one arm before switching to the other.

Pro cues.

• Use a light-to-moderate weight to maintain strict form.

• Focus on a strong contraction at the peak of the movement.

• Avoid swinging the weight or using momentum.

Questions, answered.

What is the Tricep Kickback?

An isolation exercise that effectively targets all three heads of the triceps for definition and strength.

What muscles does the Tricep Kickback work?

The Tricep Kickback primarily works your triceps.

What equipment do I need for the Tricep Kickback?

You need a cable machine to perform the Tricep Kickback.

How many sets and reps should I do for the Tricep Kickback?

A typical prescription for the Tricep Kickback is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Tricep Kickback good for beginners?

Yes. The Tricep Kickback is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.