Fitwirr

Tricep Kickbacks

Get firmer,leaner, sexier, and more sculpted arms with "triceps kickbacks".

Spring is already here, and that means summer is just right around the corner.

Whether you put on a summer dress, tank top or boyfriend's t-shirt, and nothing sexier than lean, sculpted triceps that peek from your summer outfits.

If your arms are not quite ready for for the show just yet, It's time to step up the game and trade in your arm jiggles and get lean, sleek upper arms.

To help us navigate the confusing world of fitness, we asked the Fitwirr fitness expert for the perfect exercise to work the largest muscle group in the arms, triceps, which also happens to be one of the most troubling areas for women.

The must-perform arm exercise recommended is the Triceps Kickbacks. 

Tricep Kickbacks is a cable (or tubing band) triceps exercise that works the back of your arms. It strengthens and tones the triceps muscle which makes up about 75% of your upper arm.

When looking at the ratio between the size of your triceps and biceps, It's really no brainer why triceps exercises should be the focus of your arm sculpting workout.

If you find yourself performing more curls than kickbacks, it's time to put a focus on your triceps workout by incorporating a triceps workout such as this cable kickbacks.

Exercise Table

Reps Sets Level Location
10-12 2-3 Medium Gym or Home

How to perform the cable triceps kickbacks

Stand with your feet hip-width apart while holding a cable in each hand. Bend forward until your back is flat and secure your elbows on each side of your rib cage.

  • Pull shoulders back and extend the cables back by extending your elbows straight back until your arms are fully extended.
  • Pause for a second and return to the starting position without moving your elbows. Repeat for the prescribed number of repetitions.





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