Triceps
Tricep Kickback
Tricep kickback
Execution (step by step)
1
Lean forward with a flat back, supporting yourself with one hand on a bench.
2
Hold a dumbbell in the working arm with the elbow bent and close to the body.
3
Extend the arm backward until fully extended -- keep the elbow fixed.
4
At the top of the movement, the triceps are fully contracted and engaged.
5
Lower slowly back down -- the eccentric phase is the most valuable.
6
Use a light weight -- heavy weight undermines technique and makes eliminating momentum impossible.
Muscles
Primary
triceps brachii
Supporting
lateral head triceps
Programming
| Strength | 3 sets x 10-12 reps per arm |
| Hypertrophy | 3-4 sets x 12-15 reps per arm |
| Endurance | 3 sets x 15-20 reps per arm |
Alternatives
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