Tricep Kick Back
Lateral, medial, and long heads of the triceps.
The tricep kickback is a classic isolation exercise that targets the lateral, medial, and long heads of the triceps. While it looks simple, it’s one of the most common exercises to get wrong by using too much momentum.
If you want those "horseshoe" arms, form is everything here.
CALISTHENICS
Dead Bug
Push-up
Pull-up
Front Plank
Bird Dog
Leg Raise
Tricep Dips
Squat
Superman
Lunge
Calf Raise
Bridge
Reverse Plank
Crunches
Chest Fly
How to Do It Right
The Setup: Hold a dumbbell in one hand and find a stable surface (like a bench) to lean on, or stand with your knees slightly bent and hinge forward at the hips. Your torso should be nearly parallel to the floor.
The Pivot: Pull your elbow up so your upper arm is tucked against your side and parallel to your torso. This is your starting position.
The Kick: Keep your upper arm perfectly still. Exhale and extend your arm back until it is completely straight.
The Squeeze: At the top of the movement, pause for a second and squeeze your tricep.
The Return: Slowly lower the weight back to the starting position without letting your elbow drop.
Variations for Better Results
Bench-Supported
Placing one knee and hand on a bench allows you to focus entirely on the arm without worrying about core stability.
Cable Kickbacks
Provides constant tension throughout the entire movement, unlike dumbbells, which lose tension at the bottom.
Long-Head Focus:
Rotate your palm to face the ceiling at the top of the movement for an extra "bite" on the long head.
Pro Tip: Try performing these with a neutral grip (palm facing your body). It's generally the most comfortable for the elbow joint and allows for maximum contraction.
Bench-Supported
Cable Kickbacks
Common Mistakes to Avoid
Momentum: Don't use momentum, swinging the weight, or moving your body. If you can't hold the squeeze at the top, the weight is too heavy.
Dropping the Elbow: Your elbow should act like a hinge pinned to your ribs. If it moves up and down, you're bringing your shoulders into the mix.
Wrist Curling: Keep your wrist neutral (straight). Don't flick your wrist at the end of the movement.