Triceps Kickback

This is a safe, effective exercise for working the triceps and the back of the shoulder, two areas which tend to be weak compared to their opposing muscles, the biceps and the anterior deltoid.

  1. Kneel on a bench, with the left knee on the bench, and the left hand on the bench so that your back is perfectly straight.
  2. Right leg remains on the floor next to the bench with the knee slightly bent.
  3. Hold one dumbbell in your right hand, allowing it to hang down with a straight arm.
  4. Pull the elbow up and back so that it is squeezed into the ribcage. The elbow needs to remain in this position throughout the exercise, and you will notice that this allows the upper arm to be parallel with the floor.
  5. Keeping the elbow lifted, the shoulders down and the back very straight, straighten your elbow, moving the weight back towards your hip, keeping the palm facing in towards the body as you move the weight.
  6. Slowly lower to start position.
  7. Repeat with the other arm switching sides and leg position on the bench as well.

Pictured is variation using physio ball for stability.

Triceps Kickback

Steps 3 – 4

Triceps Kickback

Step 5

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