Double-Arm Triceps Kick-Back 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Double-Arm Triceps Kick-Back is an isolation strength training exercise that primarily targets the triceps while also engaging the shoulders as a secondary muscle group for stabilization. Performed using a pair of dumbbells, this movement involves hinging at the hips with a flat back, keeping the upper arms close to the torso, and extending the elbows to straighten the arms behind the body. The key focus is on controlled elbow extension to effectively activate the triceps. This exercise is ideal for building arm strength and definition, and it's commonly included in upper body or arm-focused workouts.
How to Perform
Start Position:
Hold a dumbbell in each hand with a neutral grip (palms facing inward). Stand with your feet shoulder-width apart and knees slightly bent.
Hinge Forward:
Bend at your hips until your torso is almost parallel to the ground. Keep your back flat and core engaged. Let the dumbbells hang naturally below your chest.
Set the Upper Arms:
Pull your elbows up so your upper arms are tight to your sides and parallel to your torso. Your forearms should be pointing downward, creating a 90-degree angle at the elbows.
Begin the Kick-Back:
Keeping your upper arms still, extend both elbows simultaneously to straighten your arms behind you. Squeeze your triceps at the top of the movement.
Pause and Squeeze:
At full extension, pause briefly and focus on contracting your triceps. Avoid swinging or using momentum.
Return to Start:
Slowly bend your elbows and lower the dumbbells back to the 90-degree starting position with control.
Repeat:
Perform the desired number of repetitions, keeping your form strict and your upper arms stationary throughout the exercise.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your upper arms locked in place and avoid moving your shoulders during the movement.
Focus on a slow and controlled tempo—don’t swing the weights.
Engage your core to protect your lower back and maintain balance.
Maintain a flat back and neutral spine throughout the entire exercise.
Exhale as you extend your arms and inhale as you return to the start.
Squeeze your triceps at the top of the movement for maximum activation.
Avoid overextending your elbows to prevent joint strain.
Use light to moderate weights to prioritize form over load.
Keep your head in line with your spine—don’t look up or drop it.
Ensure your hips stay stable and don’t rock during the exercise.
How Not to Perform
Do not swing your arms or use momentum – This reduces triceps activation and increases injury risk.
Do not move your upper arms – Keep them fixed in place to isolate the triceps effectively.
Do not arch or round your back – Maintain a flat, neutral spine to protect your lower back.
Do not let your elbows drop – Dropping elbows takes tension off the triceps and makes the movement less effective.
Do not use heavy weights that compromise form – Choose a weight that allows you to control the movement.
Do not lock your knees – Keep a slight bend to reduce strain on the lower back and help with balance.
Do not rush through reps – Fast reps often lead to poor form and reduced muscle engagement.
Do not flare your elbows out – Keep them close to your sides to maintain proper alignment.
Do not hold your breath – Breathe rhythmically to maintain control and avoid unnecessary tension.
Do not allow your head to jut forward or tilt down – Keep your neck in line with your spine to avoid strain.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
