How to Do Triceps Kick Backs

Video Transcript

"Hello, I'm Kyle Brayer, and your next in-home tricep workout will be the tricep kick back. Tricep kick back is performed with the backside, which is the tricep, and isolate one arm at a time. We've chosen a kitchen chair here to help Karie keep her balance. You can use the wall, a bench, anything you have at home. So she's going to use that. She's going to step back with her right foot into an athletic stance and she's going to bend forward at the hips. Leaning forward helps isolate the tricep. She'll lock her tricep here and then she's just going to kick the weight back, so it's almost like hyper-extending the arm and then she'll move forward, and then back again. You can see it on her palm. She kind of rotates the palm away from her body, that's going to really help with that peak of the tricep. So she comes down and back up. She's breathing through the positive portion, so she inhales here and then exhales on the way back. Inhale and exhale. While this is a small movement, it really helps work the tricep because it's a contraction, it's a peak contraction with the weight, so it's going to help really put emphasis on that tricep. Up and back, that's good Karie. So a weight that you can do about 15 repetitions with is good to start, but even after that you don't want to get into a real heavy weight on this exercise. It's more of an isolation movement, so something you can do around 12-15 repetitions with is always going to be a good idea. This is the tricep kick back. "