HyperBody
Exercise library · Arms

Tricep Kickback.

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

BeginnerCable Machine
Tricep Kickback
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Triceps
The play-by-play

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.

What separates good from great

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.