Kickbacks

Purpose of the exercise

Isolation exercise for the triceps (three-headed arm muscle), focusing on the lateral and long head. Improves arm definition, triceps shape and elbow-extension strength. Also effective for developing the back of the upper arm and improving arm-to-shoulder ratio for aesthetic arm development.

Supplies

• Dumbbell(s) - light to medium weight
• Flat bench or stable elevation for support
• Sufficient space to move arm backwards
• Optional: mirror to check technique

Starting position

1. Grasp a dumbbell in one hand
2. Place your other hand and knee on a flat bench for support (one-arm variation)
3. Or: stand with feet hip-width apart, bend forward from hips (both arms variant)
4. Keep your back straight and parallel to the ground
5. Hold your working upper arm against your side, parallel to the ground
6. Bend your elbow 90 degrees, dumbbell hangs down
7. Keep your head neutral in line with your back
8. Tighten your core for stability

Implementation

1. Keep your upper arm completely still against your side
2. Stretch your elbow by moving the dumbbell backwards
3. Move only your forearm (elbow acts as a hinge)
4. Fully extend your arm behind you
5. Tighten your triceps to the max in the end position
6. Hold this position
7. Release controlled back to the starting position (90-degree elbow)
8. Repeat the movement

Points of interest

• ✓ Keep your upper arm completely still and parallel to the ground
• ✓ Move only your forearm (isolate the triceps)
• ✓ Fully extend your arm behind you for maximum contraction
• ✓ Actively tighten your triceps in a stretched position
• ✓ Move controlled, especially on return
• ✓ Keep your back straight and stable
• ✓ Breathe out on stretching, in on bending
• ✗ Avoid movement of your upper arm (must remain still)
• ✗ Don't swing with momentum or use body swing
• ✗ Do not lower your elbow during the movement
• ✗ Don't stretch halfway - full extension is important
• ✗ Don't use too heavy weight that compromises technique
• ✗ Don't round your back (stay neutral)

When this exercise?

This exercise is suitable for athletes of all levels who want to develop triceps definition and isolation. Ideal as an accessory exercise after compound press movements (bench press, overhead press, dips) for extra triceps volume. Highly effective for bodybuilders pursuing arm aesthetics and triceps shaping. Perfect as a finishing exercise at the end of arm training or upper body training to fully deplete the triceps. Also valuable for those looking to specifically strengthen the triceps without shoulder strain. Suitable as an isolation exercise to target the triceps without training other muscle groups along with it. For elbow pain, tennis elbow or shoulder problems, have it assessed by a physiotherapist first. Start with light weight - kickbacks require lighter weight than compound triceps exercises for optimal form and muscle-mind connection. Focus on contraction and full extension over heavy weight.