How to do triceps kickback exercises

This is an animated body sculpting tutorial for triceps kickback exercises. Use the controls to pause, slow down and follow along with detailed step-by-step text instructions that match up with each movement. This instructional fitness body building video is incredibly in depth and a great guide for learning triceps kickback exercises.

How to do 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 liter water bottle on the edge of your bed or a couch.

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.