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Exercise Profile

Body PartTriceps, Upper Arms
Primary MusclesTriceps Brachii
Secondary Muscles
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Introduction to the Kickback

Kickback is a highly effective exercise that primarily targets the gluteal muscles, making it ideal for individuals seeking to strengthen and tone their lower body. It also engages the core and lower back, promoting better posture, improving balance, and enhancing overall body strength. People would want to perform this exercise because it requires no equipment, can be done anywhere, and it helps in enhancing athletic performance and daily functional movements.

Performing the: A Step-by-Step Tutorial Kickback

  • Bend forward slightly at the waist and bend your right elbow to a 90-degree angle, keeping your palm facing in and your upper arm close to your body.
  • Push the dumbbell back by extending your elbow and allow it to slowly return after a short pause.
  • Keep your upper arm still throughout the movement and focus on using your triceps to push the weight, not your forearm and wrist.
  • Repeat this movement for your desired number of repetitions, then switch arms and do the same number with the left arm.

Tips for Performing Kickback

  • **Controlled Movements:** One common mistake is performing the exercise too quickly. Instead, focus on slow and controlled movements. This not only helps to better engage the muscles but also reduces the risk of injury.
  • **Full Extension:** When you kick back, make sure your arm is fully extended. This ensures that your triceps are fully engaged. However, avoid locking your elbow at the top of the movement, as this can cause unnecessary strain.
  • **Use Appropriate Weight:** Using weights that are too heavy can lead to improper form and potential injury. Start with lighter weights and gradually increase as your strength improves.
  • **Keep El

Kickback FAQs

Can beginners do the Kickback?

Yes, beginners can definitely do the Kickback exercise. It's a simple and effective exercise that targets the triceps. However, it's important to start with light weights to avoid injury and to ensure proper form. As with any exercise, it's recommended to have someone knowledgeable about exercise form, like a personal trainer, supervise beginners to ensure they are performing the exercise correctly.

What are common variations of the Kickback?

  • The Cable Kickback is another variation, where instead of using dumbbells, you use a cable machine for a more consistent resistance throughout the movement.
  • The Single Arm Kickback is a modification where you focus on one arm at a time, allowing you to concentrate on the muscle isolation of each individual tricep.
  • The Incline Kickback is performed on an incline bench, which changes the angle of the exercise and can help target different parts of the triceps muscle.
  • The Resistance Band Kickback is a variation where you use a resistance band instead of a dumbbell, providing a different type of tension and resistance for the triceps.

What are good complementing exercises for the Kickback?

  • Push-ups: Push-ups work the triceps, pectoral muscles, and shoulders, providing a more comprehensive upper body workout. When done in conjunction with Kickbacks, they can enhance overall upper body strength and endurance.
  • Overhead Tricep Extensions: Just like Kickbacks, this exercise specifically targets the triceps. By alternating between these two exercises, you can work the triceps from different angles, promoting balanced muscle development and preventing training plateaus.

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  • Dumbbell Kickback exercise
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  • Tricep targeting workouts
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  • Strengthening triceps with Dumbbell Kickback.