Triceps Kickbacks
To perform triceps kickbacks, start by holding a dumbbell in one hand with your arm at your side. Lean forward at the waist and grab your leg with your non-working hand for support. Raise the dumbbell backward until your arm is fully extended.
When your arm reaches full extension, hold the position for a moment to emphasize the work on the triceps, then slowly lower the weight back down to the starting point.
Tips
* This is not a great mass-builder for the triceps. In fact, it is an exercise that is rarely recommended. The problem with this movement is that it is very hard not to use momentum to raise the weight behind you. Bringing the weight too far forward on the negative portion of the exercise, as many people tend to do, also takes stress off of the triceps. Therefore, it is normally a good idea to perform some of the other exercises listed on this website instead (a good alternative are
unilateral overhead dumbbell extensions
which are a similar but more effective movement). That being said, this exercise can be beneficial when done correctly. The key is to use very light weights. As mentioned before, this is not a mass-builder, it is simply a movement used to pump the triceps and feel a good burn. A good time to perform this movement might be at the end of your workout, when you want to chase the pump you are feeling in your arms. Overall, this is not a bad exercise to throw into your training mix from time to time, but it should not form the foundation of your triceps workout.
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