The tricep kickback is a upper-body exercise designed to activate the triceps brachii muscles (in addition to other secondary muscles). In this complete guide to the kickback, we will tell you everything you need to know to master this exercise.
Before we begin, it's important to note that there are more effective triceps exercises than the kickback. Kickbacks place the triceps in a shortened position, which is generally less effective for muscle growth compared to exercises that train the triceps in a lengthened position.
That said, if you still want to include tricep kickbacks in your routine, here's how to do them correctly.
Mastering the Tricep Kickback
As we will see below, the tricep kickback can be performed using either cables or dumbbells. For now, we will be focusing on the latter.
Try Single-Arm Kickbacks - Focus on one arm at a time for better control.
Positioning
The tricep kickback is an exercise designed to work one arm at a time, meaning you're not supposed to use both dumbbells at once to perform a traditional kickback.
Positioning is key in any exercise, but more so when it comes to the tricep kickback. Essentially, that's because it's up to you to maintain stability and balance during reps (even though, as we will also see below, there are several ways of adding support to this workout).
Start by holding the dumbbell in one hand and separating your feet hip-width apart. If you find it challenging to maintain balance in a neutral position, you can put one foot ahead of the other for added stability.
Then, lean forward while engaging your core and maintaining a flat back. Your upper body is supposed to lean, not your lower body, but don't worry if you're arching your knees slightly (especially if you're performing the exercise with both feet in a parallel position).
Finally, bend your elbow at a 90-degree angle while keeping the dumbbell close to your body.
Execution
Use Slow Negatives - Extend, lower slowly to increase time under tension.
The key to executing the tricep kickback is ensuring your upper arm is still while the elbow is extended during ascent and brought back to a 90-degree angle during descent. The ascent motion should be performed until the arm is fully straightened.
At the top of the movement, we suggest that you focus even more on squeezing the triceps. The more controlled the movement, the better your results will be.
Using Dumbbells vs. Cables
Control the Return - Lower the dumbbells slowly; don't let them swing.
As briefly mentioned, the kickback can be performed with dumbbells or cables. Cables provide constant tension throughout movements, meaning they're more effective at muscle activation. We therefore recommend doing this if you can.
Supporting the Tricep Kickback
Hinge at Your Hips - Keep your torso at about a 45° angle to the floor.
The classic tricep kickback requires more balance and core engagement than alternative tricep exercises like the lying triceps extension and the dumbbell overhead triceps extension. However, you can always get around this issue by considering some of the best options for supporting your kickbacks. These are our main suggestions:
- Using a flat bench: Adding a flat bench to the kickback is a game-changer because you can rest one knee and one hand on the bench to perform the exercise with more control and stability.
- Using the wall: If you don't have access to gym equipment, a perfect alternative is to use a wall as kickback support. The way to do it? It's pretty simple: just place your free hand against the wall and use the other one to perform the kickback.
Main Benefits of the Tricep Kickback
Use a Light to Moderate Weight - Prioritize form over heavy dumbbells.
To wrap things up, we have listed the main benefits of the tricep kickback. Hopefully, they will help you stay inspired and achieve your goals:
- Improved arm definition: The kickback is totally okay at developing the triceps brachii muscles. However there are much better alternatives.
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