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Triceps Kickbacks
In this lesson you will learn how to do triceps kickbacks.
All you need for this triceps exercise, is a flat bench and a light dumbbell.
If you don't have any weight training equipment, you can also do kickbacks
with
a 0.5 l water bottle on the edge of your bed or a couch.
For more triceps exercises go to weight
training main.
Description: Triceps Kickbacks
- In this lesson you will learn how to do kickbacks
with the left hand.
For right handed kickbacks, just do the whole thing the other way around.
Lay
your right shin on a flat bench and plant your right hand on the
bench,
so that your upper body is horizontal and straight.
Look down to the right hand.
Keep your left upper arm still and parallel to the trunk during
the entire exercise.
Don't move the elbow or the shoulder of
the left arm.
Hold a light dumbbell in your left hand ( this exercise is not
designed for heavy weights )
and start with the forearm aligned vertically. ( elbow bent 90° )
- Extend
your left arm without moving the upper arm or the shoulder,
and
exhale at the same time. Squeeze your triceps at the end.
Move the weight slowly and concentrated.
The up-motion can be slightly faster than the down-motion.
Some
people twist the dumbbell at the end of the up-motion.
By turning the hand, so that the fingers point straight down when
you reach the highest point, you focus on the outer head of your
triceps.
- Then bend your arm again and lower the weight until
the forearm and is vertical.
If you twisted the dumbbell, twist it back to its original
position.
The forearm must not pass vertical level, because that's
where the triceps' range ends.
Bend the arm slower
than you extended it and inhale at the same time.
Keep in mind
that your upper arm and your elbow should not move at all.
Trainer advice: Triceps Kickbacks
- Do 2 or 3 sets of 6 to 12 repetitions.
- The triceps kickback is not designed for heavy
weights.
I recommend you do this exercise with a light dumbbell ( 1 to 10 lbs
).
- Keep your shoulder, your upper arm and your elbow
aligned horizontally and parallel to the trunk during the entire exercise.
- Never let the weight fall, never let your forearm pass vertical level.
- Exhale when you extend the arm. Inhale when you
bend the arm.
- Stretch between sets and exercises.
- Warm up your elbows before you do triceps kickbacks.
Related instructions: Triceps Kickbacks
Videos: Triceps Kickbacks
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