Arms
Tricep Kickbacks
A small, strict triceps move: hinge forward, keep your upper arms still and straighten your elbows behind you. Light weight and a hard squeeze at the top do the work.
- Works
- Triceps, rear shoulders
- Equipment
- A pair of light dumbbells
- Load
- Light
How to do it
- 1Hinge forward from your hips with a flat back and soft knees. Hold the dumbbells with your palms facing in.
- 2Lift your elbows so your upper arms sit by your sides, about parallel to the floor.
- 3Straighten your arms back until they're in line with your body, and squeeze.
- 4Bend your elbows to bring the dumbbells back to about 90 degrees, not all the way down, so your triceps keep the tension.
Cues
- Upper arms stay pinned. Only your forearms move.
- Squeeze for a second with your arms straight.
- Constant tension: don't let the dumbbells hang at the bottom.
Common mistakes
- Swinging the weight. If your elbows drop as you kick back, go lighter.
- Upper arms dropping. Keep your elbows up by your sides so the work stays on your triceps.
- Rounding your back. Hinge from your hips and keep your back flat, chest proud.
Easier
Go lighter, or do one arm at a time with your free hand on a bench.
Harder
Hold each rep at the top for 2 seconds.
Try it: 3 sets of 12 to 15 reps, or 30 seconds on and 30 off.
How heavy should tricep kickbacks be?
Light. At the top the dumbbell is far from your elbow, so even a small weight feels heavy. If you can't hold your arm straight for a second, go lighter.
