Tricep Kickback
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The Tricep Kickback is a bodyweight strength exercise that isolates the triceps by extending the elbow while keeping the upper arm stationary, typically performed in a hinged position with one arm at a time. Its primary purpose is to build triceps strength and definition, enhancing arm extension power for pushing movements. It benefits beginners to intermediate trainees seeking targeted arm development without equipment, improving muscle endurance and stability.
How to Perform Tricep Kickback
- 1Stand tall with feet shoulder-width apart, knees slightly bent, core engaged, and shoulders relaxed.
- 2Bend forward at the hips until your torso is nearly parallel to the floor, keeping your back flat and head neutral.
- 3Bend both elbows to 90 degrees, positioning your upper arms parallel to the floor and tucked close to your sides.
- 4Extend one arm straight back by straightening your elbow, squeezing your tricep at the top while keeping your upper arm stationary.
- 5Exhale as you extend; inhale as you slowly bend the elbow to return to the starting position.
- 6Complete reps on one arm, then switch to the other.
- 7Key form tips: Avoid swinging or using momentum—keep upper arms fixed. Maintain a neutral spine to prevent lower back strain. Focus on slow, controlled reps for tricep isolation. Common mistake: Letting elbows flare out or rise.