1. Starting Position
To start a tricep kickback, hold a dumbbell in your right hand with your palm facing inward. Put the left knee on a flat bench. Lean forward slowly, and put the palm of the left hand flat on the bench, fully extended. Bring your right elbow up so that you align the right arm with your body, from the shoulder to the elbow. Relax the right arm from the elbow down.
2. The Right Moves
After getting in the starting position, extend your right arm until it is completely straight. The upper arm stays glued to your side from the starting position and does not move throughout the exercise. Hold the tricep kickback for two seconds at the top of the repetition, when the arm is fully extended. This activates the triceps even more, building tricep muscles faster.
3. Choosing a Weight
Finding the right weight for you isn't easy. Especially when you're starting out, it seems like its almost impossible. Remember, you only go through this trial-and-error method once, and after that, you never have to guess again. Anytime you lift weights, find a weight that is heavy enough to challenge you, but not so heavy that you have problems finishing your sets. With a good weight, eight to 12 repetitions make your arms burn, and by the end, you don't feel like you can do any more. However, if you can't make it to eight, or if it's so hard you can't keep your form in check, you need to go with a lower weight. It is very important to find the right weight, so even though it seems trivial at the time, remember it is worth it.
4. Common Mistakes
The most common mistake with tricep kickbacks is form error. If your form is not correct, you will not work the triceps. Many times, lifters swing their arms instead of keeping their elbow stuck at their side. If you don't fully extend your arm, you are cheating the exercise and will not get the results you are expecting.
5. Warnings
As with all weight lifting, keep all your movements slow and controlled. Failure to return the weight slowly causes problems like pulled muscles. If the weight is too heavy to control, switch to a smaller weight. If you ever feel severe pain while lifting, stop immediately and consult a physician. This is a sign of injury, and continuing will cause more damage.
