How to Do the Triceps Kickback

With the triceps kickback you'll greatly strengthen your arms. They'll be stronger and more sculpted. Start practicing this routine and you'll see its many benefits.
How to Do the Triceps Kickback

Last update: 10 August, 2022

The triceps kickback is an exercise that uses dumbbells to tone and strengthen these muscles. The triceps is a muscle located at the back of the arm. It’s made up of 3 heads and that’s where it gets its name from.

To be specific, they’re the lateral, medial, and long head. These three areas require proper work for you to achieve the best results.

The kickback routine, in addition to empowering your upper limbs, has also become a way to prevent a loss of firmness as you age. It’s common for the upper arms to tend to sag and become an aesthetic problem.

If you learn the triceps kickback and start practicing it, you’ll be guaranteeing positive progress for your arms in the future. You will provide them with the necessary firmness for your daily activities.

What does the triceps kickback consist of?

When we talk about kickback, we’re referring to a movement of your arms towards the back of the body. It’s actually a simple exercise; you just need to keep reading to get it right.

The way you execute it is important in order to avoid injury and get the most out of the results. This routine deserves dedication.

The triceps kickback.
The triceps are responsible for several movements the arms can make towards the back.

1. Start with your feet apart

Start in a position with your feet apart, at the same width as your hips. Hold the selected dumbbells in each hand.

Don’t forget that you can start with a moderate weight so that, as you progress and gain endurance, you’ll be able to perform with heavier dumbbells. Considering the type of grip, the palms of your hands should be facing your body.

2. Incorporate crunches

With your feet in position, start to rotate forward with your hips. Move your upper body point practically parallel to the floor.

At this point in the exercise, the forward bends you carry out will strengthen the abdominals, among other muscles.

3. Begin the backbend

When you’re in the forward stance, strengthen the position of your palms, which should be facing your body. Start to lift your elbows up to your ribs, until you’re in an aligned posture. At this point, the upper back muscles take on greater prominence.

4. Activate the triceps

It’s important that you include breathing techniques to help you concentrate. At this level of the exercise, you activate your triceps by extending your arms. You have to move the weights towards the back of your body.

5. Keep the extension

While pressing the triceps, you must preserve the extension that you’ve carried out with your arms. Maintain this for about 2 seconds and then return to the starting position. You need to make sure that the shoulder joint remains stable, as you’ll be stretching and bending from the elbows.

Finally, if possible, repeat this triceps pushback 10 to 15 times. Take breaks of about 30 seconds and perform 3 sets.

The triceps kickback.
Tricep kickbacks need to be carried out slowly to prevent injury. The position of the back is a key point.

Advantages of practicing the triceps kickback

There are several benefits in this routine:

  • You strengthen your back: The muscles of the upper body will be activated at all times. You will thus achieve an ideal way of executing the triceps kickback by avoiding overusing your shoulders. It’s all about equal load distribution.
  • You develop your triceps: Each movement to push the dumbbells back and forth stimulates the muscles. Remember that if you do it too fast you’re increasing the chances of something going wrong.
  • Your shoulders gain: As long as you keep the dumbbells raised backwards, you’re exercising your shoulders to stay in that almost static position.

Extra recommendations for doing the triceps kickback

One of the aspects to consider when performing the triceps kickback, is that your body should remain stable. If you only move your arms, try to keep your other limbs in balance and keep them under tension.

Concentration is vital. Without being distracted, fix your thoughts on moving the dumbbells with your triceps. Remember to maintain control of the weight as you lower and gradually return to the starting position.

You have to keep your back straight. You can help by maintaining your head high and eyes facing forward.

Strive to maintain a good posture throughout the exercise. In order to do this, it’s beneficial to control your breathing and increase your concentration. The goal is for you to practice these triceps kickbacks totally safely.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Kholinne, Erica, et al. “The different role of each head of the triceps brachii muscle in elbow extension.” Acta orthopaedica et traumatologica turcica 52.3 (2018): 201-205.
  • Renault A. Musculación práctica. Segunda edición. España: Editorial Paidotribo; 2004.
  • Altamirano S, Álvarez C. La fuerza muscular de los deltorides-tríceps en los resultados del empuje de fuerza en el levantamiento olímpico. Universidad Nacional de Chimborazo. Ecuador: 2017.
  • Jarmey C, Sharkey J. Atlas conciso de los músculos. Segunda edición. España: Editorial Paidotribo; 2017.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.