Tricep Kickbacks, Variations & Muscles Used

Tricep kickbacks are a popular and effective exercise for targeting the triceps muscles in the back of your upper arms. This isolation exercise helps build strength and definition in the triceps, contributing to overall arm development and improved pushing movements.

What are Tricep Kickbacks?

Tricep kickbacks are a single-arm tricep extension variation where the performer typically kneels on a bench or stands in a bent-over position. The exercise can be performed using dumbbells, resistance bands, or cable machines. The movement involves extending the arm backwards while keeping the upper arm stationary, effectively isolating the triceps muscles.To perform a standard dumbbell tricep kickback:

1. Hold a dumbbell in one hand and place the opposite knee and hand on a bench.
2. Keep your back straight and parallel to the floor.
3. Tuck your working arm close to your body, with the elbow bent at a 90-degree angle.
4. Extend your arm backwards, straightening it until it's parallel to the floor.
5. Squeeze your triceps at the top of the movement.
6. Slowly lower the weight back to the starting position.

How to Do Tricep Kickbacks Video

Muscles Worked During Tricep Kickbacks

While the primary focus is on the triceps, tricep kickbacks engage several muscle groups throughout the movement:

Primary Muscle Group: Triceps Brachii

The triceps brachii, consisting of three heads, is the main target of this exercise:

1. Long Head: Located on the back of the arm, it's responsible for most of the triceps' mass. Attaches to the scapula and assists in arm extension while supporting the shoulder joint
2. Lateral Head: Smaller than the long head, it forms the top of the horseshoe shape on the back of the arm.This is the most visible part of the triceps and receives the greatest activation during tricep kickbacks.
3. Medial Head: The least visible head, it provides stability and overall strength.Located closest to the elbow, it contributes to overall triceps function

During a tricep kickback, all three heads are activated, with particular emphasis on the lateral and long heads during full arm extension.

Secondary Muscle Groups

1. Deltoids: The posterior deltoid in the shoulder helps stabilize the arm during the movement.
2. Core Muscles: The rectus abdominis and obliques engage to maintain stability and proper posture, especially when performing kickbacks in a bent-over position.
3. Upper Back Muscles: The rhomboids and trapezius assist in keeping the shoulder blades pulled back, ensuring proper alignment throughout the exercise.
4. Forearms: The brachioradialis and wrist extensors work to stabilise the wrist and maintain a secure grip on the weight.

Variations of Tricep Kickbacks

To add variety to your tricep workouts and target the muscles from different angles, consider these variations:

1. Resistance Band Kickbacks

• Step on a resistance band with one foot and grasp the handles.

• Hinge at the waist, keeping your back straight.

• Perform the kickback movement using the resistance of the band.

2. One-Arm Cable Kickback

• Set up a pulley machine to thigh height.

• Assume the standard kickback position and grab the cable handle with one arm.

• Perform the kickback movement using the cable resistance.

3. Alternating Kickback Holds

• Hold dumbbells in both hands in the kickback starting position.

• Extend both arms back, then lower one arm while keeping the other extended.

• Alternate arms, maintaining constant tension on the triceps.

4. Two-Handed Triceps Kickback

• Hold a dumbbell in each hand without support from a bench.

• Maintain an isometric hip hinge position while performing kickbacks with both arms simultaneously.

• This variation engages your core and tests your balance more than the standard version.

5. Reverse Grip Triceps Kickback

• Start with your palm facing up instead of in a neutral hammer grip.

• Perform the kickback movement while maintaining this grip.

• This variation provides a slightly different stimulus to the triceps.

Alternative & Complimentary Tricep Exercises Video

Alternative Exercises for Triceps

If you're looking to diversify your triceps workout or need alternatives to kickbacks, consider these exercises:

1. Diamond Push-Ups

• Perform a push-up with your hands close together, forming a diamond shape with your index fingers and thumbs.

• This variation increases triceps activation compared to standard push-ups3.

2. Straight-Arm Pushdown

• Use a cable machine with a straight bar attachment set at a high position.

• Push the bar down while keeping your elbows extended and shoulders stable.

• This exercise targets the triceps while minimizing stress on the elbow joints3.

3. Dumbbell Triceps Extension

• Lie on your back or stand upright.

• Hold a dumbbell with both hands above your head.

• Lower the weight behind your head by bending your elbows, then extend your arms to return to the starting position.

4. Skull Crushers

• Lie on your back with a barbell or dumbbells held above your chest.

• Lower the weight towards your forehead by bending your elbows.

• Extend your arms to return to the starting position.

5. Triceps Dips

• Use parallel bars or a dip station.

• Lower your body by bending your elbows, then push back up to the starting position.

• This compound movement effectively targets the triceps while also engaging the chest and shoulders.

Gym Equipment for Tricep Kickbacks

Various pieces of gym equipment can be used to perform tricep kickbacks or similar exercises:

1. Dumbbells: The most common tool for performing tricep kickbacks, available in a range of weights.
2. Resistance Bands: Offer variable resistance throughout the movement and are highly portable.
3. Cable Machines: Provide constant tension and allow for smooth, controlled movements.
4. Benches: Used for support in the standard tricep kickback position.
5. Pulley Systems: Similar to cable machines, these can be adjusted to various heights for different angles of resistance.
6. Kettlebells: Can be used as an alternative to dumbbells for added variety.
7. Smith Machines: While not typically used for kickbacks, they can be utilized for other tricep exercises like close-grip bench presses.

Concluding Tricep Kickback Thoughts

In conclusion, tricep kickbacks are a versatile and effective exercise for targeting the triceps muscles. By incorporating various equipment, variations, and alternative exercises, you can create a comprehensive triceps workout routine that promotes strength, definition, and overall arm development. Remember to maintain proper form throughout the movement, keeping your upper arm stationary and focusing on the contraction of your triceps at the top of each repetition. As with any exercise program, it's essential to start with an appropriate weight and gradually increase as you build strength and improve your technique.