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The Complete Guide to Dumbbell Triceps Kickbacks: Bigger And Stronger Arms.


Why Dumbbell Triceps Kickbacks?

The dumbbell triceps kickback is an isolation exercise that targets the tricep muscles located on the back of the upper arm. It is mostly done with dumbbells and can also be done with cables or bands. The tricep muscles are one of the most important muscle groups in your body, as they are responsible for extending your elbow joint and providing stability for your shoulder joint. This makes them very important for activities such as throwing, pushing, pulling, etc.

The Effectiveness Of Dumbbell Triceps Kickback?

To build bigger arms, you need to challenge yourself with more weight as you progress, and the triceps muscle group being the large muscle group in the arms needs to be targeted with an arm-isolation exercise.

Here come triceps kickbacks. A perfect isolation exercise that effectively adds extra muscle to the back of your arms. I will show you how you can get the most out of dumbbell triceps kickback.

Proper Form For A Bigger Arm With Dumbbell Triceps Kickbacks.

Stand with your feet more than shoulder-width apart and a moderate weight in each hand. Hold the weights next to your body, with your palms facing away from you.

Place both hands on either side of your lower back so that it curves inward. Engage the muscles in your core and maintain an upright posture as you hinge at the waist and bring them forward towards the ground.

Place your arms close to your body with your head in line with your spine. As you exhale, straighten the elbows, engaging the triceps. Hold the upper arms still and only move the forearms during this movement.

Stop here, then inhale to return the weights to the original position.

How Many Reps And Sets Are Enough for triceps kickbacks

This is a hard question to answer, as every individual’s goals and fitness level may be different. However, if you are aiming for a bigger arm, then you will be required to lift heavier and increase the reps or even to failure. This doesn’t permit you to exercise with a weight you can’t do 10-12 reps.

For beginners, you should be able to do about 2-4 sets and 10-12 reps each.

Select at least 3 days in a week, or add it to your routine if you are missing out.

Tips To Have The Best Of Dumbbell Triceps Kickbacks

The dumbbell kickback is an exercise that requires a level of stabilization that most people are not used to. This exercise can be done with one arm or two, but it still requires the same focus and stability to complete the full range of motion.

There are many different ways to perform triceps kickbacks. For the most effective results, choose a weight that is heavy enough for you to be challenged but still have it be an exercise you can do without struggling.

Aim for quality reps. Keep your upper arms stiff allowing only the forearms to move.

Add weight gradually to make the workout more challenging. As you progress, it is important to shock the muscles with heavier weight. This doesn’t permit you to go overboard and hurt yourself.

Try doing the reps to failure. Overtraining has its consequences, but instead of stopping at 12 reps if and not feel your triceps burn, go for the until-failure method.

Variations to the Dumbbell Triceps Kickbacks

The Dumbbell Triceps Kickbacks is a popular exercise for the triceps, but not many people know that there are variations of the exercise. The following is a list of exercises that can be considered variations of the kickback exercise:

Resistance Band Kickbacks

Resistance band kickbacks are an excellent variation to target the biceps. They are a relatively easy exercise to perform and they don’t require any special equipment, which is particularly convenient for those who travel often or those who don’t have much space.

One Arm Cable Kickback

The cable kickback is another variation that tortures the triceps. It’s done by anchoring a D-handle to an elbow pad and then holding it in one hand with your arm bent at 90 degrees. Next, you set your feet about shoulder width apart and lean forward slightly with your chest out. Then, you extend the arm back as if you were rowing a boat, squeezing your triceps.


Alternative Dumbbell Kickback And Hold

Dumbbell kickback and hold is a great variation that adds extra stress to the triceps and the chest.

Avoidable mistakes

  1. Using too much weight
  2. Flaring the elbow
  3. Rounding your back
  4. Using momentum

Bottom Line

For those looking to add more muscle definition to their arms, the triceps kickback exercise is a solid choice. The triceps kickback is a unilateral exercise that works one arm at a time, isolating each of the three muscle groups located in the upper arm region for greater effectiveness. Do this and other arm exercises for strength and mass.

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