01Step 1: Starting Position

  • Stand with your feet shoulder-width apart and hold a dumbbell in your right hand.
  • Bend your knees slightly and keep your back straight.
  • Place your left hand on your left thigh for support.

02Step 2: Execution

  • Extend your right arm fully and bring the dumbbell close to your chest.
  • Keep your upper arm stationary and parallel to the floor throughout the exercise.
  • Engage your core and maintain a stable position.
  • With your elbow bent, exhale and extend your forearm behind you.
  • Only your forearm should move, while your upper arm remains still.
  • Fully extend your arm until it is straight, and feel the contraction in your triceps.
  • Pause for a brief moment at the top of the movement.

03Step 3: Return to the Starting Position

  • Inhale and slowly lower the dumbbell back to the starting position.
  • Control the movement and avoid swinging your arm.
  • Keep your back straight and maintain proper form throughout.

Conclusion

Performing the tricep kickback with proper form and technique can help improve the strength and definition of your triceps muscles. Remember to start with a weight that challenges you but allows you to maintain proper form. Gradually increase the weight as you get stronger. Incorporate this exercise into your arm workout routine for optimal results.

MethodsDetails
Starting PositionStand with feet shoulder-width apart, hold a dumbbell in the right hand, bend knees slightly, and keep back straight.
ExecutionExtend right arm fully, keep upper arm stationary, exhale and extend forearm behind you, fully extend arm until straight.
Return to Starting PositionInhale and slowly lower the dumbbell back to the starting position, keep proper form and avoid swinging arm.
tricep kickback
exercise
triceps muscles