Tricep Kickback
The tricep kickback exercise is great for isolating the Triceps muscle, although make sure that the upper arm and shoulder stay still throughout.
Teaching points
- Place one hand and the same knee on a bench and lean over so the back is flat.
- Hold a dumbbell in the free hand and hold with the upper arm horizontal next to the upper body, the elbow bent to a right angle and palm facing in.
- Straighten the elbow out behind you, ensuring the upper arm stays still.
- Slowly return to the starting position.
Variations & progressions
- Perform both arms at a time by adopting a wide stance and leaning forwards from the hips.
Muscles worked
- Triceps Brachii.
Alternative exercises
- Tricep extension using a resistance band.
- Overhead tricep extension using a resistance band.
- Tricep dip.
- Jawbreaker.
- French press.
- Tricep press machine.
Related injuries
- Inflammation and rupture of the triceps tendon.
