The kickback is the second most effective triceps exercise and not far behind triangle pushups, coming in at about 88% of muscle activation. By bending forward, you really have to work against gravity to move the weight up and down. The key to this move is to use your shoulder to stabilize the upper arm, allowing the forearm to extend behind you. If you feel your elbow drifting down, use a lighter weight to keep good form.
- Prop the right foot on a step or platform, resting the right forearm on the thigh to support the back.
- Hold a weight in the left hand and pull the elbow up to torso level.
- Keeping the elbow in that position, extend the arm behind you, focusing on contracting the triceps.
- Lower the forearm down to about 90 degrees and repeat for 1-3 sets of 8-16 reps.
- Focus on keeping the upper arm stationary against the body throughout the exercise.
View this exercise in the Best Triceps Workout.