Setting your eyes on a fitness goal? Welcome on board! We’ve got you covered. Our mission today: Tricep Kickback exercise. A simple yet impactful workout that primarily targets your tricep muscles, bringing them into shape and strength. So brace yourself for a transformative fitness journey.
Understanding the Tricep Kickback Exercise
The Tricep Kickback, as the name suggests, is a simple yet effective exercise that focuses on strengthening your tricep muscles. The benefits of this workout extend beyond building muscles, it’s also a fantastic way to improve your functional strength and enhance muscular endurance.
Step-by-step instructions for the Tricep Kickback
Get ready to embrace the change, even if you’ve never ventured into the world of exercises before.
1. Stand with your feet hip-width apart and knees slightly bent.
2. Hold a dumbbell in each hand and hinge forward from your hips.
3. Bend your elbows to bring the dumbbells to your side.
4. Extend your arms behind you until they’re parallel with the floor.
5. Pause for a second and then return to the starting position.
6. Perform the recommended sets and repetitions.
Valuable Tips for the Tricep Kickback
1. Keep your spine neutral and your core engaged throughout the motion.
2. Avoid arching your back or moving your torso.
3. Do not hurry, maintain a controlled motion.
4. Always priorly consult your trainer or doctor if you have any health issues.
A deeper dive into the exercise
This exercise primarily targets the tricep muscles, but it does not restrict itself here, regular practice and precision can put your Abs and Glutes into work too, thereby toning other body parts. The tricep Kickbacks can be your fitness mantra provided its consistent practice and dedicated efforts.
FAQ’s on Tricep Kickback
What muscles does the Tricep Kickback target?
Tricep Kickback mainly targets the tricep muscles in the upper arm region but it also provides a workout for the Abs and Glutes.
Can beginners perform the Tricep Kickback exercise?
Absolutely, Tricep Kickback is an exercise that can be performed by beginners. All it takes is understanding the exercise movements and maintaining consistency.
How many sets of Tricep Kickbacks should I do?
It’s advisable to start with 2-3 sets of 10-12 repetitions of Tricep Kickback. As your strength improves, gradually increase the sets and repetitions.
Is Tricep Kickback necessary?
Including Tricep Kickback in your workout routine could be beneficial in building upper body strength and toning muscles. However, please consult your trainer for suitable exercises as per your fitness goals.
Can Tricep Kickback be performed at home?
Yes, Tricep Kickback can easily be performed at home with minimal equipment, like a pair of dumbbells, making it a convenient and flexible option.
WHAT WEIGHT SHOULD I START WITH FOR THE TRICEP KICKBACK?
It’s best to start with a weight that feels manageable but challenging towards the last few repetitions. For beginners, this could be a light dumbbell, such as 2 to 5 pounds. As you build strength, you can gradually increase the weight.
DO I NEED ANY OTHER EQUIPMENT BESIDES DUMBBELLS FOR THIS EXERCISE?
No, the Tricep Kickback primarily requires dumbbells. However, ensure you wear suitable footwear and exercise on a non-slip surface for safety.
ARE THERE COMMON MISTAKES TO WATCH OUT FOR DURING TRICEP KICKBACKS?
Yes, common mistakes include arching the back, moving the upper arm (it should remain stationary), and using momentum rather than muscle strength. Always focus on form over weight to avoid injuries.
HOW CAN I INTENSIFY THE TRICEP KICKBACK EXERCISE?
To intensify the exercise, you can increase the weight of the dumbbells, add more repetitions or sets, or incorporate a pause when your arms are extended to add an isometric challenge to the triceps.
WHAT CAN I DO IF I DON’T HAVE DUMBBELLS AT HOME?
If you don’t have dumbbells, you can use alternative household items such as water bottles or bags filled with sand or rice. Ensure they are of equal weight and can be gripped comfortably.