Triceps Kickback - Instructions, Variations & Alternatives

Muscles involved

• Triceps

• Deltoids
• Lower back

Also known as

• Bent Over Triceps Extension

How to perform

Triceps Kickback - Starting position

Triceps Kickback - Muscle Under Tension

1. Set up & Starting position (bent over standing or seated, prone incline with chest support)
   Grasp a weight in each hand using a neutral grip and bring your torso forward until it is almost parallel to the floor. Tuck your elbows into the sides of your torso with your upper arms parallel with the floor and your elbows bent at 90 degrees.

2. Eccentric phase
   Keeping your arms close to your body, straighten your arms to push the weight back behind you. Don’t flare your elbows or move your upper arm.

3. Isometric hold (optional) - Pause for a moment with your arms fully extended and parallel to the floor, feel the contraction in your triceps.

4. Concentric phase
   Return the arms back to 90 degrees with control and repeat.

Exercise Alternatives

• Triceps Pushdown
• Crossbody Triceps Extension
• Reverse Dip