This exercise develops upper arm strength by targeting the triceps brachii. The isolated mechanics produce a fluid movement by a single joint. Concentric contraction of the triceps brachii leads to movement in the opposite direction of the center of the body. As an auxiliary exercise, it places greater relative intensity on the head of the triceps brachii. The stabilizers involved in the kickback include the posterior deltoid, the latissimus dorsi, the middle and lower trapezius, the extensor and flexor carpi ulnaris and the rhomboids. With heavy weights, begin with sets of 6-8 repetitions. With lighter weights, start with sets of 10-12 repetitions. Start with 3 sets and work up to 5 or more over time. To achieve a better range of motion, try positioning the upper arm so that the shoulder is lower than the elbow. This helps prevent accidentally dropping the elbow, which decreases the efficacy of the exercise.
How to perform the tricep kickback
Grab a light dumbbell in your left hand and place your right hand and knee on a bench, plant your right foot flat on the floor, and bend forward at the hips, so that your torso is parallel to the floor, hold the dumbbell next to your thigh, with a neutral grip, palms facing your leg, and lift the weight up and back. Return to the starting position.
