Learn how to perform the Tricep Kickbacks like an expert at home?

tricep kickbacks

Tricep kickbacks are a form of exercise that mainly focuses on strengthening the triceps, the large muscles on the back of the upper arms. Our triceps are responsible for building upper body strength. They may also help promote stability to our shoulders and arms.

Over the years, this workout has proven to be beneficial in improving the movement of shoulders and elbows to enhance the flexibility of the upper body. The strengthening of the triceps is mainly advantageous for a sportsperson involved in sports like basketball and tennis since it helps stabilize the shoulder joints of the body.

The Holy Grail of All Exercises

An important thing to remember before doing any exercises is to do a 10-minute warm-up to relax and loosen your muscles. It will also help prevent any injury by increasing the body’s energy production rate.

Given below are the steps required to perform tricep kickbacks in an efficient and coordinated way!

For starters, this workout can be done in two ways:

With dumbbells

Using dumbbells to do this exercise helps you to promote coordination and improve muscle flexibility. It will help if you always started with dumbbells that weigh 10 lb and 20 lb each and then slowly increase the weights as you ace the previous one.

Steps to follow:

1. Keep your back straight, bend your knees and lean forward slightly, holding a dumbbell in each hand. Bend the arm you are using to hold the dumbbell 90 degrees at the elbow so that your biceps are at right angles to the floor and your triceps are parallel with your back.

2. Lift the dumbbell up and back as if you are trying to straighten your arm and engross your core, triceps, and hinge at the elbow.

3. Your elbow should be the one in movement, and your triceps should stay still.

Escort the dumbbell upwards until your arm is straight, take a pause, and then return the weights to the starting position.

With cables

Cable tricep kickbacks are the second most productive triceps exercise. It assists in muscle stimulation and makes you work against gravity to move the weight up and down.

Steps to follow:

1. Initially, you should start by setting up a handle on a low pulley cable machine. It would help if you faced the machine with your back bent to keep it parallel to the floor.

2. Grasp the handle with your hand, bring it to your side by tucking your elbow in towards your body

3. At a slow pace, stretch your arm back as far as possible, tending to squeeze your tricep and hold for a few moments. Then return to the initial starting position and repeat the same steps.

Tips to keep in mind

1. You should always keep your body as still as possible, especially your triceps while performing this exercise. Only your forearms should move.

2. While carrying out this exercise, you should always make sure that your arm is held up against your body.

3. To keep your back straight, you should keep your head up, and your eyes should face forward.

4. While straightening your arm, you should try not to bend your wrist as it would remove the tension from the triceps and transfer it to the forearms.

5. While performing this exercise, you should not feel any pressure on your lower back.

Frequently asked questions

1. How many tricep kickbacks should I do in a day?

One should do at least 2 to 3 sets of 10 to 15 reps every day.

2. Are tricep kickbacks destructive?

Yes, I would suggest you to remove this workout from your daily exercise as they may not be very helpful when focusing on the tension on the triceps alone.

3. What weights should I for this exercise?

You should start with 5, 10, or 15 lbs and gradually increase the weights as you are comfortable.

The bottom line

This workout is genuinely an efficient way to boost up your upper body strength and improve your flexibility to a great extent. By practicing this exercise, you can promote stability in your body in no time! If performed regularly, you will be able to observe the changes in your body in a flash!

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