by Eliza Sterling

Elegance is not reserved only for what we wear, but also for the body we possess. Chiselled and strong arms undoubtedly add to a woman’s overall grace. However, the secret to such well-defined arms does not lie solely in toning the frontal part, as many believe. It’s important to not overlook working the back of your arms – particularly the triceps. One of the go-to exercises that does this job incredibly well is the triceps kickback.

While various exercises dominantly cater to biceps and shoulders, paying attention to the back of our arms is equally crucial. The muscular trio making up the triceps – the long head, medial head, and lateral head – needs equal efforts, states a renowned level-3 personal trainer. Surprisingly, the triceps form the majority of our arm’s makeup. However, the long head of the triceps is often left unattended due to popular exercises oriented towards the short head muscle, such as the chest press, triceps pushdown, and press-ups.

The triceps kickback majorly focuses on the long head of the triceps. Including this exercise at the end of a workout session will not make you panting, but it will indeed leave your muscles feeling worked and firm for the next few days. Doing it with the correct form ensures safety and effectiveness.

Mastering the Triceps Kickback

Let’s unravel how to ace the triceps kickback:

• Stand hip-width apart. Alternatively, place one foot slightly forward, lifting the back heel a little.
• With a dumbbell in each hand, place your arms by your sides, bend your knees and lean forward.
• Draw the weights by bending your elbows towards your ribcage. Straighten both your arms behind you. That’s a complete rep! Try targeting 12 to 15 reps.

Efficient Tips for Triceps Kickback

Here are some useful tips to achieve a spot-on form:

• Keep your back flat by squeezing shoulder blades, hinging at the hips, keeping knees slightly bent and engaging the core.
• Prevent your elbows from flaring out. Slowly extend the arms behind you focusing only on the elbow joint.
• Ensure the movement comes from the elbow, not from a swinging upper body. If you find yourself swinging or using shoulders, lessen the weights.
• Maintain a straight neck by looking at the floor in front of you. Resisting the urge to look in a mirror is essential to prevent undue neck pressure.
• Experiment with different moves. Try single-arm triceps kickback, both arms, or use a cable machine. You can even kneel placing one hand on a bench for better stability.

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