Tricep Kickback
tricep-kickback
주의할 점
- caution · Shoulder impingement — Pinning the upper arm in extension while the shoulder blade is not settled lets the arm drift forward and compresses the front of the joint. Keep the elbow against the ribs as step 2 says, do not chase the squeeze by pushing the arm higher than the back, and support the torso on the Bench so the shoulder is not holding anything up. Do NOT substitute an overhead tricep extension: with a pinching shoulder, reaching the arm into overhead flexion is the position most likely to aggravate it, whatever the load. Instead, take the same muscle with Tricep Pushdown, where the arm stays at the side and the shoulder does nothing at all. If pain runs down the outside of the arm or the shoulder goes weak, stop and have it looked at.
- modify · Acute lower back injury — You hold a forward hinge with the spine unsupported for the entire set, and one-sided loading pulls you toward rotation on top of that — a demanding postural job when the back is the reason you are training carefully. Rest the free hand and the matching knee on the Bench and keep the torso high, or do it kneeling with the chest supported against the bench edge. If holding the hinge is what limits the set rather than the triceps, substitute Tricep Pushdown, which trains the same muscle standing upright with the spine unloaded.
When you execute this movement correctly, you will feel a sharp, localized contraction deep in the back of your arm with zero momentum. I want you to focus on keeping your elbow pinned to your ribcage while driving the weight straight back. The tension should remain constant throughout the arc, peaking at full extension before you control the descent. Breathe steadily, keep your torso still, and let the triceps do all the work.
처음이라면
As you begin, prioritize a stable torso over heavy weight. Your elbow should act as a fixed hinge; if your upper arm drifts forward or backward during the movement, you are losing tension. True muscular failure here feels like a deep, burning fatigue in the triceps, not joint strain in the elbow or shoulder. Stop immediately if you feel sharp pain or notice your lower back arching to swing the weight up. Beginners often compensate by using their shoulders to lift or by rushing through the range of motion. Slow down, brace your core, and focus on a controlled, deliberate tempo. Trust the lighter weight, and you will build the mind-muscle connection required for serious arm development. Consistency and strict form will always outperform heavy, sloppy reps.
더 나아가기
To extract more from the kickback, extend your pause at full extension to two or three seconds. The triceps work hardest when the arm is parallel to the floor, so lingering there maximises tension without needing heavier dumbbells. Lower the weight over a strict three-second count, but drive the extension briskly. Rep ranges of eight to twelve suit this isolation movement well; if you can complete twelve controlled reps across all sets with a two-second peak hold, increase the dumbbell by two pounds rather than chasing higher numbers. Once you are handling your heaviest manageable dumbbell for strict sets of twelve, progress to the cable version, which maintains constant resistance throughout the entire arc instead of losing it near the bottom. You might also try performing both arms simultaneously while hinging at the hips without the bench, which demands considerably more core stability and removes any support from the working side.
흔한 실수
The most frequent error is allowing the elbow to drift away from the body, which shifts tension from the triceps to the anterior deltoid and turns the exercise into a shoulder press. Many lifters also swing their torso to generate momentum, completely bypassing the target muscle and placing unnecessary shear force on the lumbar spine. Another common pitfall is using a weight that is too heavy, which forces a shortened range of motion and prevents full elbow extension. Finally, dropping the weight too quickly on the eccentric phase wastes the muscle-building portion of the repetition. Keep your upper arm locked, your core braced, and your movement strictly controlled.
루틴
- Sets
- 3
- Reps
- 8-12
- Rest
- 90s
- Tempo
- 2-0-2-0
- RPE
- 8
- Per set
- ~90s
- 빈도
- 2-3x/week
Increase the dumbbell weight by two pounds once you can comfortably hit twelve strict reps across all sets.
Cues
근육
- Triceps
- Shoulders
- Abs
준비물
- Bench
- Dumbbells
- 1
Place one knee and the matching hand securely on a flat bench, keeping your spine neutral and torso parallel to the floor.
- 2
Grasp a dumbbell in your free hand, tuck your elbow tightly against your ribs, and hinge your forearm until it points toward the ground.
- 3
Exhale as you extend your elbow backward, driving the weight straight up until your arm is fully parallel to the floor.
- 4
Hold the fully extended position for a brief one-count squeeze, consciously contracting the triceps without shrugging your shoulder.
- 5
Inhale as you slowly lower the dumbbell back to the starting position, stopping just before your forearm drops below parallel.
- 6
Complete all repetitions on one side, then carefully switch your stance to repeat the exact sequence with the opposite arm.