Tricep Kickback
tricep-kickback
When you execute this movement correctly, you will feel a sharp, localized contraction deep in the back of your arm with zero momentum. I want you to focus on keeping your elbow pinned to your ribcage while driving the weight straight back. The tension should remain constant throughout the arc, peaking at full extension before you control the descent. Breathe steadily, keep your torso still, and let the triceps do all the work.
If you're new to this
As you begin, prioritize a stable torso over heavy weight. Your elbow should act as a fixed hinge; if your upper arm drifts forward or backward during the movement, you are losing tension. True muscular failure here feels like a deep, burning fatigue in the triceps, not joint strain in the elbow or shoulder. Stop immediately if you feel sharp pain or notice your lower back arching to swing the weight up. Beginners often compensate by using their shoulders to lift or by rushing through the range of motion. Slow down, brace your core, and focus on a controlled, deliberate tempo. Trust the lighter weight, and you will build the mind-muscle connection required for serious arm development. Consistency and strict form will always outperform heavy, sloppy reps.
Common mistakes
The most frequent error is allowing the elbow to drift away from the body, which shifts tension from the triceps to the anterior deltoid and turns the exercise into a shoulder press. Many lifters also swing their torso to generate momentum, completely bypassing the target muscle and placing unnecessary shear force on the lumbar spine. Another common pitfall is using a weight that is too heavy, which forces a shortened range of motion and prevents full elbow extension. Finally, dropping the weight too quickly on the eccentric phase wastes the muscle-building portion of the repetition. Keep your upper arm locked, your core braced, and your movement strictly controlled.
Routine
- Sets
- 3
- Reps
- 8-12
- Rest
- 90s
- Tempo
- 2-0-2-0
- Frequency
- 2-3x/week
Increase the dumbbell weight by two pounds once you can comfortably hit twelve strict reps across all sets.
Muscles
- Triceps
- Shoulders
- Abs
Equipment
- Dumbbells
- 1
Place one knee and the matching hand securely on a flat bench, keeping your spine neutral and torso parallel to the floor.
- 2
Grasp a dumbbell in your free hand, tuck your elbow tightly against your ribs, and hinge your forearm until it points toward the ground.
- 3
Exhale as you extend your elbow backward, driving the weight straight up until your arm is fully parallel to the floor.
- 4
Hold the fully extended position for a brief one-count squeeze, consciously contracting the triceps without shrugging your shoulder.
- 5
Inhale as you slowly lower the dumbbell back to the starting position, stopping just before your forearm drops below parallel.
- 6
Complete all repetitions on one side, then carefully switch your stance to repeat the exact sequence with the opposite arm.