by Nick Tumminello | 12/16/16. The kickback is the second most effective triceps exercise and not far behind diamond push-ups, coming in at about 88% of muscle activation. The dumbbell kickback or tricep kickback is an isolation exercise which builds muscle and strength in all three heads of the tricep muscle. This type of exercise can develop the long rear head of the triceps and gives the arms the horseshoe look that most men are dying to have. This fitness HowTo video tutorial shows you the proper way to do triceps kickbacks with weights. The threeheaded triceps brachii is a small muscle, at least when compared with the pecs and back. Now, many people think of it as more of a shaping and toning exercise but … READ MORE: How To Do A Biceps Curl Like A Total Beast. We have compiled the most detailed information about the benefits of the kickback movement for you. Stand next to a weight bench, then plant one knee and hand on it. Perform the exercise on both sides of your body. Dumbbell Tricep Kickback instruction video & exercise guide! For this triceps kickback, you'll position one hand on a stability ball while the other lifts a dumbbell and works the muscles in the back of the upper arm. Extend the elbows until the arm is fully straight. Challenge yourself further by performing the entire video three to four times for a total of 3-4 sets. The dumbbell triceps kickback is a light weight isolation exercise targetting the long head of the triceps. Whether you choose to do the triceps dumbbell kickback or cable tricep kickbacks, this exercise allows you to work each arm independently, promoting greater muscular balance by preventing either arm from doing a larger share of the work. When you bend your wrists back as you extend the weight behind you, the flexor muscles in the wrists pull on the medial part of the elbow known as the medial epicondyle. The move also strengthens the auxiliary muscles that help your hand extend. Keeping your back straight, bend your dumbell-holding arm 90 degrees at the elbow so your triceps are aligned with your back and your biceps are perpendicular to the floor. Follow along with me to complete one set of this exercise. Benefits of the Triceps Kickback. Living up to their name, triceps kickbacks mainly work your triceps, which is the big muscle that runs along the back of your upper arm, Epperly explains. The triceps kickback exercise can be a valuable component of a valuable arm day workout. Although close grip bench press and triceps extensions should be the cornerstone of strong and muscular triceps, triceps kickbacks exercise done with dumbbells is a good variation too. It adds variety and is a favorite of many bodybuilders. This strength training exercise called “Tricep Dumbbell Kickback” develops the triceps at the back of the arm. Step 1. Depending on the weight you use, it tones muscles or builds muscle mass in your arms. You can do a triceps kickback with just one dumbbell, or by using a cable machine. The dumbbell kickback is an isolation exercise. Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. This counts as one rep. Workout Trends. How To Do The Triceps Kick-Back. How to Do It: Stand tall holding a dumbbell in your right hand with the palm facing up (supinated grip) next to your chest. Add this triceps-toner to your repertoire of arm exercises. Yet very few triceps exercises actually hit all three heads (long, lateral, and medial) sufficiently. How To Do The Cable Tricep Kickback Equipment: For this exercise, you will need a cable … Bend the hips back, bend the knees, and lower your torso until it’s almost parallel to the floor; this is the starting position. Rest the opposite knee from the arm with the dumbbell on the bench and use your free arm to stabilize the body on the bench as you perform the Triceps Kickback with one arm. This exercise is meant for strength and tone, not bulk. In order to do that, you need to perform exercises that are designed to target the triceps muscles, and the cable triceps kickback is designed to do just that! Do the kickback by moving the dumbbell back toward your feet until your arm straightens out and is parallel to the floor. The cable tricep kickback allows you to specifically focus on exercising one tricep at a time, thereby increasing your mind-muscle connection and triceps hypertrophy. Watch and work out to How to Do Dumbbell Triceps Kickback Exercise for Toned Upper Arms YouTube video! Strong triceps can help you with activities that require you to push away from your body. Equipment Required: single dumbbell weight and a flat bench below knee height. SPORTS USES: The triceps kickback is a very important exercise for developing and defining the back of the upper arm and shoulders. All you’ll need is a … Provided you’re performing the kickback with strict form (which most guys don’t!) Types And Variation Of The Cable Triceps Kickbacks Workouts. Alternatively, the Triceps Kickback can be performed with the assistance of a bench. You can do this by resting one leg on the bench with your knees on the bench and doing the tricep kickback motion with the opposite arm. Proper technique makes a big difference on this exercise; follow this video to perform the kickback correctly. Tags: Tips; Instead of using a dumbbell for triceps kickbacks, use a low cable. You can do a one-hand variation of the triceps kickback. The One Arm Triceps Kickback only engages one arm. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. If you want bigger triceps, try doing the kickback while lying chest-down on an incline bench. 1. 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