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Triceps Exercises

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Updated June 27, 2014

5 of 10

Kickbacks
Triceps Exercises
Paige Waehner

More Triceps Exercises: Triceps Pushups on the Ball | Triceps Extensions | Skull Crushers | Dips |Kickbacks |One-Arm Pushups |Seated Extensions |Close Grip Bench Press |Extensions with Bands | Front Raise with Extensions

The kickback is a common triceps exercise which involves extending the arm while the torso is in a bent position. For this exercise, you can do one arm at a time and use heavier weights or you can extend both arms at the same time, which will involve more lower back stabilization.

  1. Hold a medium weight in both hands and bend over until your torso is at a 45-degree angle or parallel to the floor (more advanced). Bend the knees if needed and keep the abs engaged to protect the lower back.
  2. Begin the movement by bending the arms and pulling the elbows up to torso level.
  3. Holding that position, straighten the arms out behind you, squeezing the triceps muscles.
  4. Bend the arms back to starting position and repeat for 10-16 reps.

Tips

  • Do this exercise one arm at a time if you're using heavier weights or need more support for the lower back.
  • Keep the abs engaged and the back flat throughout the movement.
  • At the end of the movement, your arms should extend along the body, palms facing each other.
  • Try not to swing the arms to get the weight up.
Related Video
Learn how to Strengthen and Tone your Triceps Muscles

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