If you want nice-looking arms, you must train your triceps along with your biceps. The triceps are located on the back of the arm. Their name is due to the fact that they are composed of three muscle strands (the long, medial and lateral heads). They are important since they collaborate in the straightening of the arm.
Many dislike the tricep area since it is a section that despite its small size can accumulate extra fatty tissue. For that reason, flabby arms with extra fat are sometimes called “grandma’s arms.” This look isn’t the most appealing, which is why you can’t neglect your triceps.
The tricep kickback is a great tricep exercise. It engages the most visible part of the tricep, the lateral head. Additionally, tricep kickbacks engage the forearm muscles, delts, lats, rhomboids, and a little bit of the core.
Tricep Kickbacks Benefits
- Tricep Kickbacks isolate the triceps, helping you to concentrate on that specific muscle.
- They strengthen and sculpt the back of the arms.
- Strong triceps help you move heavier load when training the chest muscles, as well as in daily activities.
- Strong triceps help stabilize your shoulders and prevent injury
- Tricep Kickbacks improve flexibility and increase your range of motion.
How to Do Tricep Kickbacks
As with any other exercise, it is important that you perform them correctly in order to get the best results and avoid injuries.
- Grab a dumbbell and grip it firmly, but not too tight.
- Stand in a split stance – with one leg forward (the forward leg should be the opposite of the hand you are holding the dumbbell with). Place your same side hand on your forward leg to help stabilize yourself.
- Or you can stand with both legs together with the non-working hand grabbing a back of a bench or a rack to help you stay steady. Or you can lean with one knee on a bench with the same side hand on the front of the bench.
- Lean forward while keeping your back straight, your shoulders down and back, and your core tight. This position allows for maximum effectiveness as it works the triceps against gravity.
- Hinge forward at the hips and align your head and spine.
- Take the arm that is holding the weight and bend it at your elbow at a 90-degree angle. Your upper arm should be held close to your body, parallel to your torso, and your forearm vertical with the floor.
- Hold your upper arm steady and exhale as you straighten your arm along the side of your torso. Extend your arm fully but do not lock at the elbow.
- Lower the forearm slowly to the start position (arm on a 90-degree angle), bringing the dumbbell back towards the shoulder.
- Repeat the movement for 8 to 12-15 repetitions and change arms.
- As you advance, you can work both arms simultaneously.
Tricep Kickbacks Video
Remember, whether you want to lose weight, tone your body, gain strength or size, all muscles must be trained.
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