This exercise targets the triceps brachii to build upper arm strength. It involves isolated mechanics that produce a pushing movement with concentric contraction away from the body. The movement is fluid and produced by one joint. It is an auxiliary exercise, which places relative intensity on the head of the triceps brachii. For ideal results, it should receive pairing with basic utility exercises that place absolute intensity on the target muscle, since kickbacks have no synergist muscles. These exercises may include various types of basic curls, which generally place focus on the triceps brachii also. The stabilizing muscles involved in the exercise include the posterior deltoid, the latissimus dorsi, the middle trapezius, the lower trapezius, the rhomboids, the extensor carpi ulnaris and the flexor carpi ulnaris. A balanced routine should begin with 2-3 sets of 5-8 repetitions with the goal of reaching 5-8 sets of 10-15 repetitions on a regular basis.
How to perform the two arm kickback
Holding a pair of light dumbbells, bend at the waist so your torso is almost parallel to the floor, align your arms at your back, and keeping your elbows fixed, and without moving your upper arms, extend your arms out behind you until they are straight. Squeeze your triceps, and return to the starting position.