Looking for a new exercise to beef up your arms and improve your triceps strength? Read on to learn how to build bigger arms with the dumbbell triceps kickback!
No matter how much we work out our arms always seem to lag behind the rest of our body in terms of size and strength. It’s almost like they have a mind of their own!
The problem is, most people don’t know how to properly train their arms to get the results they want. They either don’t lift enough weight, or they use too much weight and don’t focus on the mind-muscle connection.
Many people believe that to build bigger arms you have to focus on your biceps. However, this simply isn’t the case. To build bigger, more defined arms, you have to focus on working all of the muscles in your arms – including your triceps.
The triceps are a large muscle group that extends from the back of your shoulder all the way down your arm. To properly work this muscle, you need to use a weight that is heavy enough to challenge your muscles, but not so heavy that you can’t control the movement.
Whether you’re looking to add some serious size to your arms or simply want to tone and sculpt your triceps, the dumbbell kickback is the perfect exercise for you.
Read More: How to Get Bigger Arms in 22 Days (GUARANTEED)
What is Dumbbell Triceps Kickback?
The dumbbell triceps kickback is a great exercise for targeting the triceps muscle group. This exercise can be done with one arm or both arms at the same time.
If you want to focus on one arm at a time, start by holding a dumbbell in your right hand and placing your left hand on a bench or chair for support. Keeping your upper arm stationary, extend your right elbow and press the dumbbell back until your arm is straight. Slowly return to the starting position and repeat.
If you want to work both arms at the same time, start by holding a dumbbell in each hand and placing your feet shoulder-width apart. Bend at your hips and lower your torso until it’s nearly parallel to the floor. Keeping your back straight, extend your elbows and press the dumbbells back until your arms are straight. Slowly return to the starting position and repeat.
Why is the Dumbbell Triceps Kickback Effective?
The dumbbell triceps kickback is an effective exercise because it allows you to target the triceps muscle group with a weight that is heavy enough to challenge your muscles, but not so heavy that you can’t control the movement.
This exercise can be done with one arm or both arms at the same time, which makes it a great exercise for those who want to focus on one arm at a time or for those who want to work both arms equally.
How to Make the Dumbbell Triceps Kickback More Effective
The dumbbell triceps kickback is a fairly simple exercise and you don’t need any fancy equipment to do it. However, there are a few things you can do to make the exercise more effective so that you can get the most out of it.
First, make sure to use a weight that is heavy enough to challenge your muscles. If you find that you can do more than 12 repetitions with a given weight, increase the weight. Many people make the mistake of using too light of a weight and not challenging their muscles enough.
Second, focus on keeping your upper arm stationary and only moving your forearm. This will help to ensure that you are targeting the triceps muscle group. It’s also important to keep your back straight and avoid swinging the weights. Remember to move slowly and with control. It’s all about quality, not quantity.
Finally, slowly return to the starting position. Don’t just drop the weight back down to your side. Instead, control the movement and really feel your triceps working as you return to the starting position. Once you reach the starting position, pause for a moment and then repeat.
Tips for Incorporating the Dumbbell Triceps Kickback Into Your Workout Routine
The dumbbell triceps kickback is a great exercise to add to your workout routine. It’s simple, effective, and can be done with very little equipment. Here are a few tips for incorporating the exercise into your routine:
1. Start by doing 2-3 sets of 10-12 repetitions. If you are using one arm at a time, alternate between arms. For example, do 10 repetitions with your right arm, then 10 repetitions with your left arm. On the other hand, if you are using two arms at a time, do all of the repetitions with one arm before moving on to the other arm. For example, do 10 repetitions with your right arm, then 10 repetitions with your left arm.
2. Add weight gradually. As you get stronger, you’ll be able to handle more weight. It’s important to increase the weight gradually so that you don’t overload your muscles and cause an injury.
3. Try different variations. There are many different ways to do the dumbbell triceps kickback. For example, you can try doing the exercise with one arm at a time or with two arms at a time. You can also try different grip variations, such as using an overhand grip or an underhand grip.
4. Incorporate other exercises. The dumbbell triceps kickback is just one exercise that you can do to target the triceps muscle group. Try incorporating other exercises, such as the triceps pushdown or the overhead triceps extension, into your routine to really work those muscles.
5. Be consistent. As with any exercise, the key to seeing results is consistency. Make sure to do the exercise regularly and you’ll see those muscles start to grow.
6. Focus on quality over quantity. Slow and controlled movements are key. It’s all about quality, not quantity. So, focus on doing the exercise with proper form and really feeling the muscles working.
4. Rest for 60-90 seconds between sets.
5. Include the exercise in your routine 2-3 times per week.
The Bottom Line
The dumbbell triceps kickback is a great exercise for building bigger arms, but it’s not the only one. Be sure to mix up your arm workouts and include a variety of exercises such as biceps curls, triceps extensions, and presses.
And remember, the key to success is consistency. Stay dedicated to your workout routine and don’t miss any workouts. If you do, you’ll be well on your way to achieving the strong, muscular arms you’ve always wanted.
Read More: 10 Best Dumbbell Exercises for Triceps
- Steph-Chung-with-Dumbbells: Photos Courtesy of CrossFit / Dave Castro