Bent Over Kickback

Exercise / Triceps

How To do Bent Over Triceps Kickback

Bent Over Triceps Kickback

Starting Position: Begin by holding 2 dumbbells in your hands. Keep a slight bend in your knees, and then hinge forward from your waist.

Pull back your upper arm so that it is next to (parallel) your body.

Form: While keeping your upper arm next to your body, exhale and straighten your elbow. Hold for a brief second and then slowly lower to the starting position.

Tips: In the standing position this exercise will help to strengthen the postural and lower back muscles.

Be mindful of the position of your lower back. Don’t let your lower back round too far forwards. Use your lower back muscles to keep your spine and pelvis in a neutral position.

If your hamstring muscles are tight, it may make it difficult to get into the correct position. Only bend as far as you can while keeping your back in good alignment. Stretch your hamstrings and bend your knees a little more to relieve some stiffness in the back of your legs.

In regards to the upper body, do your best to keep your upper arm at your side throughout the entire exercise.

Bent Over Kickback – Benefits

Among the exercises that work the upper arm muscles, kickback and its variations are very effective. You can easily apply these exercises with dumbbells, cables or resistance bands.

  • The bent over kickback is an isolation exercise which builds strength and muscle in all three heads which make up the tricep muscle.
  • Kickback exercise works best with light to moderate weights and medium to high reps. Use the kickbacks as a finishing workout and really feel the pump.

Bent Over Kickback – Muscles Worked

Target - Triceps
triceps muscle worked 1

Bent Over Kickback Variations