Tricep Kickback Exercise: Sculpted and Strong Arms

Tricep Kickback Exercise
Tricep Kickback Exercise
Image Credit: Nuffield Health (see video below)

Let’s be honest, we all want those toned arms that we can proudly show off in tank tops or flex for Instagram. However, achieving that can be a challenging task.

Luckily, the tricep kickback is a fantastic exercise that can help you tone your arms and increase strength. Not only that, but it’s also a fun exercise to do, especially if you have a bit of humour to go along with it.

Benefits of the Tricep Kickback Exercise

The tricep kickback is an excellent exercise for toning and strengthening the triceps, the muscles on the back of your upper arm. These muscles are essential for everyday activities such as pushing, lifting and pulling, so having strong triceps is essential for daily life.

Another benefit of the tricep kickback is that it can improve your posture. When you have weak triceps, it can cause your shoulders to hunch forward, leading to poor posture. By strengthening your triceps, you can help to keep your shoulders back and improve your overall posture.

Lastly, the tricep kickback is a great exercise for burning calories. When done correctly, it engages multiple muscle groups, including your shoulders and back. The more muscles you work, the more calories you burn.

What Body Parts are Impacted by the Tricep Kickback Exercise

As mentioned earlier, the tricep kickback primarily targets the triceps. However, it also works the shoulders and upper back muscles, including the rhomboids and the trapezius. By working these muscles, you can improve your overall upper body strength and stability.

Equipment You Need to do the Tricep Kickback Exercise

The tricep kickback is a great exercise that can be performed using an exercise bench and a set of dumbbells. While the exercise bench is not mandatory, it can help to stabilize your body and improve your form.

You can use any type of dumbbell, and it’s recommended to start with lighter weights if you’re new to the exercise to avoid injury.

Steps for Completing the Tricep Kickback Exercise

Step 1: Choose a bench that is sturdy and stable. Place the bench in an open area with enough space around it for you to move freely.

Step 2: Stand facing the bench with your feet hip-width apart. Hold a dumbbell in your right hand and place your left knee and hand on the bench. Your right foot should be flat on the ground, and your back should be straight.

Step 3: Keep your right arm close to your body and bend it at the elbow so that the dumbbell is pointing towards the floor. Keep your elbow in a fixed position and parallel to the floor.

Step 4: Slowly hinge forward at the hips, making sure to keep your back straight. Your upper body should be parallel to the ground, and your right arm should be pointing down toward the floor.

Step 5: As you exhale, extend your right arm behind you, straightening it out as much as possible. Your arm should be parallel to the floor, and the dumbbell should be pointing toward the back wall.

Step 6: Hold the position for a moment, contracting your tricep muscles to maximize the workout.

Step 7: Inhale as you slowly lower the dumbbell back down toward the ground, returning to the starting position.

Step 8: Repeat for 10-15 reps on the right side before switching to the left side. Remember to keep your movements slow and controlled, and avoid using momentum to swing the weight.

The video below shows how to complete this exercise.

Mistakes to Avoid While Doing the Tricep Kickback Exercise

To get the most out of your tricep kickbacks, you’ll want to avoid making these common mistakes:

Swinging the weights: Swinging the weights can take the tension off your triceps, making the exercise less effective.

Rounding your back: Rounding your back can put unnecessary strain on your lower back, leading to injury. Keep your back straight throughout the exercise.

Lifting too heavy: Lifting too heavy can cause you to sacrifice form, leading to injury. Start with lighter weights and gradually increase the weight as you get stronger.


The tricep kickback is a simple yet effective exercise that can help you tone your arms, improve your posture and burn calories. By following the steps and avoiding the common mistakes, you can get the most out of this exercise.

So, grab your dumbbells and get ready to kick some tricep butt! And if you’re feeling extra sassy, throw in a tricep kickback dance move and make it a full-body workout. Remember to stretch those triceps with the horizontal tricep stretch.

2 thoughts on “Tricep Kickback Exercise: Sculpted and Strong Arms”

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