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Exercise Benefits With Proper Form & Technique

Triceps Kickback On Bench

through 4 votes
synergists:Hand ExtensorsMuscle
required:Dumbbell, Bench or Seat, Kettlebells (2)
fitness level:Normal
exercise type:Strength
Variations available (2)
Starting PositionExecution

Starting Position

  • grasp a dumbbell or a kettlebell with tight grip
  • place the hand and the bent knee of the other body side on the bench
  • hold up your upper body
  • the foot on the body side which holds the weight is on the ground
  • bend the supporting leg a little
  • your back remains straight
  • hold the arm you want to train parallel to the ground and close to the torso
  • bend the elbow joint up to 90 degrees, the forearm is vertical to the ground

Correct Execution

  • hold the upper arm horizontally and guide the weight upwards by stretching the arm
  • your sight is pointed downwards
  • do not swing with the upper body
  • let the weight sink into the starting position again slowly, the upper arm remains fixated
  • repeat several times, also with the other side

tips for the workout

  1. if you hold the weight up as long as possible, the triceps workouts becomes more effective