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Two Arm Tricep Kickback

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The Two Arm Tricep Kickback is a strength-building exercise designed to target and isolate the triceps, contributing to well-defined arms. It's suitable for individuals at all fitness levels, including those who are new to weightlifting and want to improve their upper body strength. Engaging in this exercise can enhance muscle tone, promote better arm functionality, and increase overall upper body power.


Step-by-step guide:

  1. Lean forward from your waist so your chest is leaning forward over your feet, keeping your back straight and your head up.
  2. Hold your upper arms close to your torso and parallel to the ground, with your forearms pointed towards the ground at a 90-degree angle with your upper arm.
  3. Slowly extend both your hands behind you while your upper arms remain stationary, until your arms are fully extended.
  4. Slowly return to the starting position, ensuring that you keep your upper arms stationary throughout the exercise.

Exercise Tips:

  • Select Appropriate Weight: Don't start with heavy weights. It's a common mistake to try and lift more than you can handle. This can lead to improper form and potential injury. Start with lighter weights and gradually increase as your strength improves.
  • Control Your Movements: Avoid rushing through the exercise. Make sure to control the movement both when you extend your arms and when you bring them back. A slow, controlled movement will work your muscles much more effectively than quick, jerky movements. 4


Can beginners do the Two Arm Tricep Kickback?

Yes, beginners can definitely do the Two Arm Tricep Kickback exercise. It's a great exercise to target the triceps, which are often neglected in beginner routines. However, it's important to start with light weights and focus on proper form to avoid injury. As strength and confidence build, the weight can be gradually increased. It might be helpful for beginners to perform the exercise under the supervision of a trainer or experienced gym-goer until they get the hang of it.

What are common variations of the Two Arm Tricep Kickback?

  • Bent-Over Tricep Kickback: In this version, you bend over at the waist while keeping your back flat, which can help to engage your core and lower back muscles in addition to your triceps.
  • Tricep Kickback with Resistance Bands: This variation uses a resistance band instead of a dumbbell, providing a different type of tension and resistance for your triceps.
  • Tricep Kickback on Stability Ball: Performing tricep kickbacks while balancing on a stability ball adds an extra challenge to your core and stabilizing muscles.
  • Incline Bench Tricep Kickback: This version uses an incline bench to change the angle of the exercise, which can target different parts of your triceps muscles.

What are good complementing exercises for the Two Arm Tricep Kickback?

  • Overhead tricep extensions also target the same muscle group, the triceps, and can be performed with varying weights to increase strength and endurance, complementing the toning and strengthening effects of Two Arm Tricep Kickbacks.
  • Dips are another effective exercise that complements Two Arm Tricep Kickbacks, as they engage the triceps heavily, but also incorporate other muscles in the upper body, such as the chest and shoulders, for a more balanced workout.

Related keywords for Two Arm Tricep Kickback:

  • Cable Tricep Kickback
  • Upper Arm Toning Exercises
  • Tricep Strengthening Workout
  • Cable Arm Workouts
  • Double Arm Tricep Kickback
  • Cable Exercises for Triceps
  • Upper Arm Cable Exercises
  • Tricep Kickback with Cable
  • Strengthening Triceps with Cable
  • Cable Workout for Upper Arms
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