FitnessAITriceps kickback
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How to do it
Torso hinged and upper arm parallel to the floor; extend without letting the elbow drop
Muscles worked
Mainly triceps. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Isolation
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- Low (0.4 out of 2.2)
- Risk if technique breaks down
- Low
- Worked one side at a time
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.
Common mistakes to avoid
- Flaring the elbows out, shifting tension away from the triceps to the chest and shoulders.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
Alternative exercises
- EZ bar skull crusher
- Triceps pushdown
- Overhead dumbbell extension
- Overhead cable triceps extension
- Seated overhead dumbbell triceps extension
More Isolation exercises
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Frequently asked questions
What muscles does Triceps kickback work?
Triceps kickback mainly works the triceps muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Triceps kickback should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for triceps to your level (about 10–20 sets per muscle per week).
Is Triceps kickback good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow triceps.
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