The tricep muscle runs down the back of the top of your arm. A tricep kickback mimics the movement of a horse or donkey kicking backward, and provides a means of exercising this sometimes difficult-to-isolate muscle group. To perform a tricep kickback, you must bend forward to bring your elbow high enough to engage the muscle. If your elbow is too low, the exercise is ineffective.
Step 1
Support your upper body by leaning on a bench or stability ball. If neither is available, support your body by stepping forward with the leg on the side you are not working. Keep your body weight evenly distributed. Bend forward and place the nonworking hand on the forward leg. Brace your core and lower your body so that your upper arm is parallel to the floor. Use a mirror to check your arm position before starting.
Step 2
Grasp a dumbbell and fully extend your arm so that the dumbbell rises slightly above the hip. Your fully extended arm is parallel to the ground or rises slightly above parallel. If you cannot maintain your upper arm parallel to the ground, either the weight is too heavy or you are not bent forward enough.
Step 3
Lower the weight as you bend your elbow. Stop when your elbow is bent at a 90-degree angle. Repeat 12 to 15 times for one set.
Step 4
Switch arms, checking your arm position carefully before beginning the exercise on the opposite side. Repeat on this side 12 to 15 times for one set.
Step 5
Add challenge by holding the arm in a fully extended position behind you and lifting and lowering one or two inches for 10 counts.
Things You'll Need
- Mirror
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