Are you looking for a new exercise to strengthen your arms and improve your tricep strength? Read on to learn how to build bigger arms with the dumbbell tricep kickback!
No matter how much we train, 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 that most people don’t know how to train their arms properly to get the results they want. They’re either not lifting enough weight, or they’re using too much weight and not focusing on the mind-muscle connection.
Source: Photos courtesy of CrossFit/Dave CastroMany people believe that in order to build bigger arms, you need to focus on your biceps. However, this is simply not the case. To build bigger, more defined arms, you need to focus on working all the muscles in your arms – including your triceps.
The triceps is a large muscle group that stretches from the back of your shoulder all the way up your arm. To properly train this muscle, you need to use a weight that’s heavy enough to challenge your muscles, but not so heavy that you can’t control the movement.
Whether you want to add some size to your arms or just want to tone and shape your triceps, the dumbbell kickback is the perfect exercise for you.
Continue reading: How to Get Bigger Arms in 22 Days (GUARANTEED)
What is dumbbell tricep kickback?
The dumbbell tricep kickback is a great exercise to target the tricep muscle group. This exercise can be done with one arm or with 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 resting your left hand on a bench or chair for support. Keeping your upper arm still, straighten your right elbow and push the dumbbell back until your arm is straight. Slowly return to the starting position and repeat the exercise.
If you want to train both arms at the same time, start by holding a dumbbell in each hand and placing your feet shoulder-width apart. Bend your hips and lower your torso until it’s almost parallel to the floor. Keeping your back straight, straighten your elbows, and push the dumbbells back until your arms are straight. Slowly return to the starting position and repeat the exercise.
Why is the dumbbell tricep kickback effective?
The dumbbell tricep kickback is an effective exercise because you can target the tricep muscle group with a weight that’s 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, making 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 tricep kickback more effective
The dumbbell tricep kickback is a fairly simple exercise and you don’t need any fancy equipment to perform it. However, there are a few things you can do to make the exercise more effective so you can get the most out of it.
First, make sure you’re using a weight heavy enough to challenge your muscles. If you find you can do more than 12 reps with a certain weight, increase the weight. Many people make the mistake of using too light a weight and not challenging their muscles enough.
Second, focus on keeping your upper arm still and only moving your forearm. This helps ensure 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 in a controlled manner. It’s about quality, not quantity.
Finally, slowly return to the starting position. Don’t just let the weight fall back onto 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 tricep kickback into your training routine
The dumbbell tricep kickback is a great exercise to add to your training routine. It’s simple, effective, and can be done with very little equipment. Here are a few tips for incorporating exercise into your routine:
1. Start with 2-3 sets of 10-12 reps. If you’re only using one arm at a time, alternate between arms. For example, do 10 reps with your right arm, then 10 reps with your left arm. On the other hand, if you’re using two arms at once, do all reps with one arm before continuing with the other arm. For example, do 10 reps with your right arm, then 10 reps with your left arm.
2. Gradually add weight. As you get stronger, you can handle more weight. It’s important to gradually increase the weight so you don’t overload your muscles and cause injury.
3. Try different variations. There are many different ways to perform the dumbbell tricep 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 the overhand grip or the underhand grip.
4. Incorporate other exercises. The dumbbell tricep kickback is just one exercise you can perform to target the tricep muscle group. Try incorporating other exercises, like the tricep pushdown or overhead tricep extension, into your routine to really work these muscles.
5. Be consistent. As with any exercise, consistency is key to getting results. Make sure you do the exercise regularly and you will see those muscles begin to grow.
6. Focus on quality over quantity. Slow and controlled movements are key. It’s 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 exercise in your routine 2-3 times a week.
The final result
The dumbbell tricep kickback is a great exercise for building stronger arms, but it’s not the only one. Be sure to vary your arm workouts and incorporate a variety of exercises like bicep curls, tricep extensions, and presses.
And remember, the key to success is consistency. Stay true to your training program and never miss a workout. If you do, you’ll be well on your way to achieving the strong, muscular arms you’ve always wanted.
Continue reading: The 10 best dumbbell exercises for triceps
