How to Triceps Kickbacks

Triceps kickbacks are an isolation exercise that targets the triceps brachii muscle on the back of the upper arm. This exercise is ideal for building strength and definition in the triceps.

Here's how to do triceps kickbacks with proper form:

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.

2. Bend over and rest your torso on a flat bench or chair. Your arms should be hanging straight down with the dumbbells next to your sides.

3. Keep your back straight and maintain a slight arch in your lower back.

4. Bend your elbows 90 degrees and bring the dumbbells to your sides with your palms facing each other. This is the starting position.

5. Keeping your elbows stationary and close to your body, extend your arms until they are straight.

6. Squeeze your triceps muscles at the top of the movement and hold the contraction for a second.

7. Slowly return to the starting position.

8. Repeat for 8-12 repetitions.

Here are some tips for performing triceps kickbacks safely and effectively:

- Choose a dumbbell weight that is challenging but not too heavy. You should be able to perform the exercise with proper form for all the repetitions.

- Keep your core engaged to prevent your lower back from arching too much.

- Don't let your arms swing during the exercise. Keep your elbows close to your body and focus on isolating the triceps muscles.

- Breathe out as you extend your arms and inhale as you return to the starting position.

- Triceps kickbacks can be done as part of a chest and triceps workout or as a standalone arm exercise.

Triceps kickbacks are an effective exercise for building strong and defined triceps. By following these tips, you can perform this exercise safely and effectively to achieve your fitness goals.