Tricep Dumbbell Kickback is an isolation exercise that is performed from a bent position that is used to increase the strength and size of the triceps.
The triceps are the most significant muscles in the upper arm’s back which are responsible for shoulder, elbow, and forearm movement Tricep Dumbbell Kickback is good exercise for it.
Working out those triceps using the Tricep Dumbbell Kickback exercise aids in building upper body strength. It is an essential element of any strength-training routine. Strong triceps support your shoulder joint and are essential for everyday activities as well as sports like volleyball, tennis, and basketball.
Instructions for Tricep Dumbbell Kickback
- Start with a dumbbell on each hand, with the palms of your hands facing toward your body. Keep your back straight and maintain some slight bending of the knees. Bend forward at the waist. Your torso should sit equal to the floor. Keep your head elevated. Your arms should be in line with your torso and parallel with the floor. Your forearms must be pointed toward the floor while you lift the weights. There should be a 90-degree angle that is formed between your forearms and your upper arm. This is the starting point.
- As you do this, maintaining your upper arms in a stationary position inhale and then utilize your triceps muscles to lift the weights until your elbow is completely extended. Make sure you are focusing on the forearm.
- After a short pause at the top contraction, exhale as you slowly drop the dumbbells to their starting position.
- Repeat the move for the number of times.
- Modifications: This exercise can be performed with just one arm at a time similar to the single-arm rows completed.
- If you are a fan of the one-arm variation then you could make use of a low pulley handle rather than a dumbbell to get more significant peak contraction. In this instance, the palms must be facing upwards (supinated grip) instead of that of the body (neutral grip).
Additional Information
- Keep your head elevated and your eyes pointing forward to maintain your posture.
- Concentrate on lifting the weight using your triceps. Maintain the weight in your control as you gradually lower the dumbbells to their starting position.
- Maintain your body as still as possible, only moving your forearms.
- Concentrates on one side at the same time
- It requires balance and strength to ensure that hips are aligned and shoulders
- Strength of the triceps transfer to pressing exercises
Alternates for Tricep Dumbbell Kickback
- Standing Dumbbell Triceps Extension
- Seated Bent-Over One-Arm Dumbbell Triceps Extension
