The triceps kickback exercise targets and strengthens the triceps muscles, which are located on the outside of your upper arm. They are typically done with a set of dumbbells but can also be performed with resistance bands. This exercise also engages the muscles in your stomach, shoulders, chest and upper back. When performed correctly, men can build strong upper arms and woman can prevent the upper arm area from becoming loose and jiggly.
Step 1
Select an appropriate sized-set of dumbbells. Use heavy weights that you can only do six to eight repetitions with if your goal is build muscles and gain size. Use lighter weights you can do 12 to 15 repetitions with to improve your muscular endurance without adding significant size to your triceps.
Step 2
Stand upright with your right leg slightly in front of your left foot. Place your right hand on your right thigh for support. Bend over at the waist until a 45-degree angle exists between your thighs and upper body.
Step 3
Hold a dumbbell in your left hand. Place your upper arm next to your torso and create a 90-degree angle with your arm. If you are using resistance bands, the only difference is that you will place the center of the bands beneath your feet while holding the handles of the bands.
Step 4
Press the dumbbell backward behind your body. Continue moving it backward until your arm is straight. Your upper arm should not move during the exercise. Slowly lower the weight back into the starting position. Perform the desired number of repetitions on your left arm and repeat on your right arm.
Step 5
Increase the size of weights you use as you gain strength. The last three repetitions of each set should be challenging but not impossible. When these three repetitions become easier, move up to the next largest size of dumbbells.
Tips and Warnings
- Ask a partner to spot you for safety and to check your form.
Things You'll Need
- Two dumbbells or resistance bands
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