Kickback
May 5th, 2023 4:35 PM Mr. Q Categories: Dumbbell
Talk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.
Type:
ExerciseEquipment:
DumbbellDumbbell kickback (AKA: tricep kickback) is an isolation exercise that targets the triceps muscle of the upper arm. It involves extending the arm back with a dumbbell while keeping the upper arm stationary.
Stretch to do prior to exercise:
- Triceps stretch
Warmup to do prior to exercise:
- 5-10 minutes of cardio to increase heart rate and blood flow
- Arm circles to warm up the shoulders and arms
How to select the proper weight: Select a weight that allows you to perform the exercise with proper form and technique. Start with a lighter weight and gradually increase the weight as you get stronger.
Proper form:
- Hold a dumbbell in one hand and place the other hand and knee on a bench or sturdy surface.
- Keep your upper arm parallel to the ground, with your elbow bent at a 90-degree angle.
- Extend your arm back, straightening your elbow, and squeeze your triceps at the top.
- Lower the weight back down to the starting position.
How to reduce the difficulty: To reduce the difficulty, use a lighter weight or perform the exercise with both arms at the same time.
How to increase the difficulty: To increase the difficulty, use a heavier weight or perform the exercise with a resistance band.
Number of reps: Beginner: 8-10 reps Intermediate: 10-12 reps Advanced: 12-15 reps
Estimated time for exercise: 1-2 sets of 8-15 reps can be completed in 5-10 minutes.
Body Group:
ArmsMuscle Group(s):
TricepsMuscles used:
Primary:
Triceps BrachiiSecondary:
NoneTertiary:
NoneDifficulty:
IntermediateTalk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.