Triceps Kickback

Triceps Kickback

The triceps kickback is a finishing exercise isolating the triceps with a backward extension movement.

Muscles Involved

• Triceps : isolated in full extension
• Lateral head : particularly recruited in final contraction

Step-by-Step Instructions

Step 1 — Position

Bent over, one arm supported on bench. Elbow at 90° pinned to body.

Step 2 — Extension

Extend forearm backward to full extension.

Step 3 — Hold

Hold extension 1 second, contract triceps.

Step 4 — Return

Lower controlled to 90°.

Sets and Reps

3 sets of 12-15 reps per arm.

Common Mistakes

• Elbow moving : keep it fixed and high
• Arm momentum : slow and controlled movement
• Loads too heavy : light finishing exercise

Safety Tips

Light loads, maximum concentration. Contraction quality is more important than weight.

Variations

• Cable kickback : constant tension
• Bilateral kickback : bent over, both arms simultaneously

Who Is This Exercise For?

All levels. Finishing exercise at the end of a triceps session.