Benefits to do triceps kickbacks

Stronger and more toned triceps not only improve the look of your arms but make everyday tasks easier too, unlocking doors, opening jars and bottles, pushing heavy objects, and preventing gruesome injuries during sport.

Your triceps are the muscles that help you lift your arms. When it comes to strength-building, your back and chest muscles may be getting most of the attention. But if you cast triceps off as just “back of your arm” muscles, you’re missing out on a unique opportunity for muscle growth.

When you exercise your triceps, there is more than one way to do it! The triceps kickback is a simple exercise that allows you to isolate the long head of your triceps. It helps to build mass in this muscle, which is crucial for building an impressive V-shape.

Depending on your goals, there are several different tricep exercises you can do to work the muscle. Too many arm workouts focus solely on biceps, which isn’t smart if you want big, firm arms.

To get the most out of your triceps training, you need a variety of exercises that work each head at different angles. The lateral head, medial head and long head can be stimulated with a number of effective exercises.

The triceps are made up of three heads: lateral, medial and long head. To get the fullest development possible in the upper arm, you need to train each head of the triceps smartly.

The best way to build your triceps is with a variety of exercises that make use of a variety of angles, more than just basic pushdowns and extensions.

These exercises also help to relieve stress and boost your mood because they make you feel stronger physically as well as mentally.

How to do tricep kickbacks

 What do tricep kickbacks work ? Ready to shape and define your arms?

Precautions : Before doing this exercise, make sure you’ve done a 5 or 10 minute warm-up to loosen up your muscles. Make sure you’re using proper form in order to safely work the muscles in your triceps muscle group (back of the upper arm).


Tricep kickbacks muscles worked

Triceps kickbacks muscles worked :

Tricep kickbacks are a basic exercise that will help strengthen the triceps, which are essential for building upper body strength and helping with movement in your shoulders and elbows. Increasing triceps strength brings stability to your shoulders and arms, improves flexibility, and increases range of motion.

This exercise develops upper body strength, stability, and flexibility. It’s especially helpful for arthritis pain by reducing swelling and bone loss, while strengthening and lubricating joints.

Targeted exercises like this one help build your upper arms by increasing the size of your muscle fibers and maximizing their impact on how much weight you can lift.

The triceps kickback is a great exercise to help build back muscles. The triceps kickback is a fantastic way to target the triceps brachii, which runs from your shoulder blade and upper humerus all the way to the back of your forearm. The three heads are responsible for isolating each of those areas, making them a great muscle to strengthen if you have trouble with imbalance issues.

Tricep kickback alternatives

Discover now the alternatives’ tricep kickbacks

Cable kickback triceps 

How to do cable tricep kickbacks ?

The triceps kickback cable is an excellent exercise for building the backs of your arms, which helps with overall definition. To gain the maximum benefit, try using a low pulley cable machine to keep movement steady and use a single grip handle for this exercise.

Stand facing a low pulley cable machine and bend forward slightly at the waist, so your torso is almost parallel to the floor. Place one hand on your thigh for support. Slowly extend the handle out behind you until a 90 degree angle is reached.  Step away from the machine so there is tension in the band. With an exhale, engage your triceps as you slowly extend your arm back as far as you can, keeping your arm in tight by your side. Pause here, then inhale as your return your arm to the starting position.

For tricep kickbacks with cable Do 2 to 3 sets of 10 to 15 reps free with the fitness tracker.


Tricep kickbacks dumbbell

How to do tricep kickbacks with dumbbells ? The tricep kickbacks with dumbbells is a great overall triceps exercise. If you’re looking for a great way to firm up and shape up your upper arms, this exercise will help you do just that. The combination of elbow flexion and lateral flexion makes this a multijoint exercise that targets all three heads of the triceps. Try using a lighter weight and adding more repetitions to make this exercise even more challenging for your triceps!  

If you don’t have weights, use soup cans or water bottles instead. Alternately, this exercise can also be done one arm at a time in a split stance while standing or kneeling.

Use dumbbells that are 5 to 10 pounds each and gradually increase the weight as you gain strength.


If you need more tricep exercises with dumbbells click here.

Discover our site specialized in dumbbells for more exercises !


Resistance band triceps kickback

Do resistance band triceps kickback : 

If you want a terrific triceps workout but don’t have access to a set of dumbbells or aren’t able to get to the gym, swap out your usual kick-back for this resistance band version.

Use this resistance band to add variety to your workout routine. The flexibility of this product makes it a great tool to take with you anywhere and exercise at any time.  This band strengthens the triceps and shoulder muscles, making it an effective way to build lean muscle mass. You can even buy them in different sizes so you can tailor the resistance to suit your level of fitness.

Stand on the middle of your resistance band with one foot and hold one end in your hand. Take a step back with your other foot so you’re in a split stance, leaning diagonally forward at a 45° angle to the floor. Hold your upper arm by your side and make a 90° bend at your elbow. Keeping your upper arm static, extend your arm backwards to stretch out the band. By extending your arm backwards, you stretch out and strengthen your triceps while building definition in your arms.

This exercise will help you build a nice shapely pair of triceps. The key is to keep your elbow in close to your body as you extend your arm back and lift the resistance band up. Shorten the length of the band if you need to increase the pleasure.

Find out which resistance band exercises will help you achieve the toned physique you desire

Tricep kickbacks on bench

Do the tricep kickback on a bench with a dumbbell or kettlebell to target your arm muscles and improve your posture. Bend your right knee, rest it on the bench, and keep your back straight. Then hold the dumbbell by using your left arm, and make sure that your forearm remains parallel to the floor. Extend your elbow until it is at a 90-degree angle, then slowly lower it back down. Repeat this exercise several times with each arm for best results. Don’t swing or cheat at all!

Click there if you want more tricep exercises

Kickback Tricep Exercise : Common Mistakes To Avoid

There are a few common mistakes when performing tricep kickbacks. One of them being bending at the wrist and removing tension from the triceps. The other is allowing your arm to drop down, which also removes tension from the triceps. Make sure when straightening your arm at the top portion of the lift that your arm is held up against your body and does not bend at the wrist

Tips of tricep kickbacks exercise 

Incorporating arm exercises into your strength-building routine can help improve your overall body strength, endurance, and tone. It’s important to follow a few guidelines to maintain safety and prevent injury: 

– Take time to warm up and cool down at the beginning and end of each session. (5 to 10min).  

– For best results, practice with light weights until you’re familiar with proper form and techniques.

– You should pay attention to proper form, and be cautious if you have a preexisting injury

– Using a dumbbell instead of a cable machine will increase the intensity, allowing you to lift heavier weights when necessary.

–  As always, be sure to practice good form and don’t overdo it by going too high or taking too long to set up your arms.

– Take at least one full day off per week. This will allow your muscles time to rest and recover.

– Be sure to maintain a natural breathing pattern throughout your routine so that the muscles of your arm are engaged in a smooth, rhythmic motion.


How to Make the Tricep Kickback Easier

Because of the potential for injury and because kicking back is not a natural movement, beginners should start out with only one arm at a time, not both at once. Place your knee and corresponding hand on a bench, and perform the move with your other arm, maintaining the same form. As variations, you can also try the seated tricep kickbacks.

How to Make the Tricep Kickback Harder

Due to its extreme range of motion, the triceps kickback is one of the most demanding exercises you can do for your triceps. Test how strong your arms are by adding weight or holding your position for a few counts before returning to the starting position.

The best equipment to train your triceps

Find your Cable tricep kickbacks to increase your performance.

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