Instructions for Tricep Kickback
To perform a set of tricep kickback:
Put your right knee and right hand on the bench while straightening
your left leg out just behind you. Your trunk should be parallel to the ground and your left hand holding
a dumbbell in a neutral grip with your elbow at your side, bent to 90 degrees. Your trunk should be in a
neutral position at all times.
Concentric (Upward) Motion
Without moving your elbow from your side, raise the
dumbbell up and back until your arm is fully extended. Focus on keeping the movement mainly in the
Pause at the top position for a 2 sec count while squeezing your triceps to
extend your arms.
Eccentric (Lowering) Motion
Slowly bend at the elbow to lower the weight back down
under control, until your elbow is bent to 90 degrees. Remember to breathe normally throughout the
Repeat steps 1 through 4 until you have completed the desired number
of tricep kickback repetitions for each arm before resting.
This completes one set of tricep kickback.