Types of Tricep Kickbacks

by Toluwani Oyesola October 13, 2021

The triceps are the largest muscle on the back of the upper arms. They help to stabilize the shoulder joint and promote elbow, forearm and shoulder movements.

Triceps kickback is a compound workout target at the triceps that helps to work the upper arm shoulder and even the legs.

Types of Workout

Standard Tricep Kickbacks: It is done without the help of weight and is used as the foundational form for other types.

Weighted tricep kickbacks: It is done with the help of weights such as dumbbells. Holding weights in both hands helps to make the workout more challenging, thus ensure to start with a weight that you are comfortable with to avoid straining the arms.

Cable tricep Kickbacks: This variation is done with a low cable machine. To do this variation, you stand in front the machine and lower your body till your head, neck and spine is in a straight line and then pull the rope till your arm is extended as far you can go. Keep one arm on your thigh for support.

Muscles Worked during Tricep Kickbacks

Triceps Brachii

Knee Flexors (Hamstrings)

Shoulder extensors (Latissimus dorsi, Pectoralis major, Deltoid, Teres Major)

Elbow Flexors (Brachioradialis, Bicep Brachii, and Brachialis).

Muscles activated during various forms of Tricep Kickbacks

Weighted tricep kickbacks: It works the Tricep, Dorsi flexors, and wrist.

Cable tricep kickbacks: It helps to work the core , tricep, biceps and shoulder.

How to perform tricep kickbacks

Here are the steps to follow to a tricep kickback.

N.B: You can also choose to work one tricep at a time, in either a standing or kneeling position.
Step 1: Stand Straight and then slightly bend your knees and waist. Flex your elbow to a 90 degree position and hold your upper arm still.

*Only your forearm should be moving.

Step 2: Extend your arms backwards and hold for 1-2 seconds.

Step 3: Curl your elbow back to starting position.

Step 4: Repeat step 1-3 about 5 times to complete one set.

*Tips keep your core engage and your spine neutral.

Benefits of Triceps kickback

Strong arms: It helps to strengthen the muscles in the arms, which helps to make activities such as lifting easier.

Body balance: The posture of this workout help to challenge the legs and core. When done regularly, it can help to improve the balance of the body.

Body strength: Tricep kickback can contribute to the overall strength of the body when done regularly by strengthening the upper body, core and legs.

Arm Mobility: In addition to strengthening the arms, it also helps to increase the mobility of the arms and loosen tension in the elbows.

Common Injuries

Wrist ache: When doing weighted tricep kickbacks, it is easy to strain your wrist especially if you use a weight that is too heavy for you.

Elbow strain: This workout should not be done in a fast pace to prevent straining the elbow.

Lower back pain: If the spine is not kept in a neutral position, it can often lead to pain around the lower back.

Tricep kickback is a workout that can be done during strength training or as an arm day workout. However you choose to incorporate it into your routine, ensure that you are maintaining the proper posture to avoid straining your muscles.