What muscles do tricep kickbacks work?
The single-arm triceps kick-back is an isolation move from a bent-over position used to increase size and strength of the triceps. The tricep kickbacks exercise works the triceps brachii, the brachialis and the pronator teres. All the muscles along the upper back part of your arms. These muscles all work in tandem so you can bend and extend your elbow to successfully complete the exercise.
How do you do Tricep Kickbacks?
1. Hold the dumbbell with your chosen hand. This exercise is done one side of the body at a time. This is important, as this method of performing triceps kickbacks works only one arm at a time. You may want to start with your strong hand, so you can more confidently complete the motion.
2. Stand in a split stance with one leg forward. After picking up the dumbbell, you need to situate yourself into a proper stance before beginning the movement. The forward leg should be the opposite of the hand you are holding the dumbbell with. Make sure both of your feet are firmly on the floor. Place your same side hand on your forward leg (left hand on left leg)
3. Lean forward while standing up. By leaning forward, you’ll position your body for maximum effectiveness while working your triceps. This is important because it works the triceps against gravity. Hinge forward at the hips. Make sure most of your weight is being transferred onto the forward leg. Align your head and your spine. Hold this posture throughout the exercise.
4. Bend your elbow. Take the arm that is holding the weight and bend it at your elbow. This movement will position you to begin the triceps kickback. Hold your upper arm so that it is parallel to your torso.
5. Hold your upper arm stationary and lift your forearm in an arc. By lifting your forearm back in an arcing motion, you’ll be making the basic motion of the triceps kickback. This motion is essentially half of the overall movement. Exhale as you straighten your arm by pushing back with your forearm. Complete this movement slowly and with focus on weight being moved with the triceps. Do not lock your arm out at the end but come as close to a straight arm as possible.
6. Move your forearm to the starting position. Pivot at the elbow, holding your upper arm still while the forearm slowly lowers to the start position, bringing the dumbbell back towards the hips. This is important, because the second motion will return your arm to its starting position so you can complete another repetition.
Julie Lohre – Fitness coach – Dumbbell Tricep Kickbacks