Tricep Kickbacks Guide: How to Master Tricep Kickbacks

The tricep kickback is an isolation exercise focused on the triceps brachii muscle (which is made up of a lateral head, medial head, and long head) in the back of your arm. Perform tricep kickbacks by bending forward and lifting your arms behind you. Although this triceps exercise has several variations, it typically requires a pair of dumbbells. Regularly performing tricep kickbacks can have a few key benefits. 1. __Tricep kickbacks sculpt and tone your arms__. This is one of best isolation exercises for targeting your triceps brachii muscle. Tricep kickbacks work the lateral head, medial head, and long head of the muscle, putting special emphasis on the lateral head. 2. __Tricep kickbacks build functional strength__. With proper form, the tricep kickback can enhance stability and flexibility in your shoulders and arms. By growing your upper body strength and range of motion, the tricep kickback prepares you for everyday movements like lifting, pushing, or swimming. 3. __Tricep kickbacks are versatile__. The tricep kickback is a versatile exercise that can be adjusted to accommodate your fitness level. More advanced variations of the exercise include the one-arm tricep kickback and versions that use a resistance band or barbell. The tricep kickback can serve as a good warm up for more advanced triceps exercises, like the close grip bench press or the diamond push-up. 1. Your posture should be tall with your back straight and your feet shoulder-width apart. Bend your knees slightly. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. The weight on your feet should be evenly distributed along each entire foot. Grip the floor with your feet to create a stable foot position. 2. While maintaining a neutral spine, hinge your hips back and lean forward. Your shins should be vertical and your upper body should be at a 30- to 45-degree angle. You should feel your legs working to support your position. 3. Bring your upper arms next to your ribcage with your elbows bent at a 90-degree angle and a dumbbell in each hand. Engage your back muscles by rotating your arms outward. Keep your shoulder blades slightly down and back. All repetitions should start from this position. 4. While maintaining your alignment, squeeze your triceps to begin straightening your elbows. Movement should only occur at your elbows. 5. Finish the movement by squeezing your triceps while maintaining a slight bend in your elbows. 6. Bend your elbows to return to the starting position. If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort. In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery. Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time. When it comes to effective exercises for toning your triceps muscles, one of the best options is the tricep kickback.