The Double-arm Triceps Kick-back is one of the most popular movements to increase the size as well as strength triceps. It is typically done for moderate to high reps, with at least 8-12 reps, and is part of an arm or upper body exercise.

Instructions for Double-arm Triceps Kick-back

  • With one dumbbell in each hand, and the palms facing toward your torso and bend your knees slightly and then bring your body forward by bending the waist, but make sure that your back is straight until the back is nearly in line with the floor. Keep your head elevated. Upper arms should sit near the body and parallel to the floor, while the forearms are directed towards the floor while the hands are holding the weights. Tips: There should be an angle of 90 degrees between your arms and forearms. This is the starting point.
  • Keep the upper arms still and use the triceps muscles to raise the weights when you exhale until your forearms are in line with the floor and your arms are stretched. As with many other arm workouts that only move the forearms.
  • After a second effort at the top, you can slowly lower the dumbbells to their original position while you exhale.
  • Repeat the exercise several times.

Additional Information

  • This exercise can be performed within a single arm.
  • If you are a fan of the one-arm variety then you could make use of a single hand handle and rope attachment instead of the dumbbell to get greater peak contraction. For the one-hand grip, the palms must be facing forward rather than the upper torso.
  • Develops triceps strength and size.
  • Concentrate on the lateral side of the triceps
  • Excellent high-rep burnout that is light in weight

Alternates for Double-arm Triceps Kick-back

Double-arm Triceps Kick-back


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