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The Tricep Exercise You STOPPED Doing (BIG MISTAKE)

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Rating: 4.0; Vote: 1

X program There are a lot of tricep exercises that you can do if you want to build bigger triceps or arms in general. The problem is, not all of them are great at helping you to do that. In this video, I cover one of those tricep exercises that I feel has been unfairly labeled as one of those not capable of helping you to build big triceps. The criticisms of the dumbbell kickback are many. First, those that do not like the exercise feel that it doesn-t allow you to generate enough force throughout the range of motion. That is a strange argument however, since most exercises (especially free weight exercises) don-t provide this opportunity. Because of the natural strength curves against gravity with dumbbell exercises, you are most commonly left with only a portion of the exercise that actually works under peak tension. What further makes this a bad exercise however is that the area of the range that does provide peak tension is in the fully contracted state of the triceps muscle. This is a great advantage that not many other dumbbell tricep exercises allows us. The second criticism of the tricep exercise, and probably the most common, is that you can-t load the exercise heavy enough to help you build muscle. The thing you have to consider is that the term -heavy- is relative to the exercise. For instance, lifting 50lbs on a bench press in each hand would be not be considered heavy but it could be considered heavy on a standing dumbbell curl. Remember, the only currency your muscles understand is tension. If you perform the tricep kickback exercise with dumbbells that cause you to fail in the 10-12 rep range, you are using heavy enough weight to produce tension capable of making your triceps muscle grow. Forget getting caught up in the absolute amount of the weight you are using and instead focus on what the muscle feels and you will start getting your triceps to grow faster. Finally, those against the tricep kickback argue that it causes injury to the shoulder and bad posture. That is a possibility if you cheat your way through the exercise and do it as I show you in the video, standing one arm at a time. In order to prevent either of these things from happening however, all you have to do is lay face down on an incline bench when you do this triceps exercise. By laying down you stabilize the anterior shoulder and actually give your body something to post off of which will enable you to generate more force and lift more weight on the exercise. So those that said that you couldn-t load enough weight will find that not only can you increase the safety of the movement by doing it this way but you can overcome their second objection about it as well. If you want to build your ultimate arms in just six weeks, then head to and get your Ultimate Arms program. Putting the science back in strength, this program will show you the absolute fastest way to add size to your arms by training like an athlete as always
Date: 2022-04-22

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Comments and reviews: 10

Kristoffer
I totally get your points. But since you have to bring your humerus so much backwards and up, i just feel like i get so much stress on my rear delt, that i lose focus on the tricep itself, and the excercise DOESN'T become heavy for the triceps (which is the muscle we wanna train, but for the rear delt. How would you argue to that? And btw, i do have a strong rear delt, so that shouldn't be the problem.
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Shelley
So glad to hear all this! Exactly how I finally have a horseshoe! I started with baby weights and do them exactly like you demonstrate against the bench with #15s now. slow and controlled. no swing. just squeeze back. It took awhile but I'm so much stronger than when I started! Glad to know I'm on the right track! Love these vids!
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WINSTON
This. I always believed in this! Thanks for confirming it backed by science! So yes! We should focus on exercises with max muscle activation & lift them heavy in their own weight category with clean form. Amen.
Cuz lifting heavy is what you can do with whatever exercise. Not only by bench pressing.
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How
Concerning point two; the heavy weight is relative because the kickbacks is a single-joint exercise, so it's normal that a person can't lift the same weight that's lifted with the close-grip bench press. The latter exercise is multi-joint exercise, hence more muscles aiding the tricep during the movement.
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Carl
What about the technique of lying on a bench like the #4 (a straight 4, not this one) so your arms are bent. Upper arm perpendicular to the bench, forearm parallel to the bench. Then simply straighten your arm so now you become a weird 7. Anyway, that gives me a good workout with 25lbs. 3 of 10 hurts.
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Maaifoedie
How would this compare to a triceps pull-down? Jeff, I haven't seen you do triceps pull-downs in any video, does that signify it to be a bad exercise? It always felt like a good exercise with proper form -- hope I haven't been doing the wrong exercise all this time.
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Cody
Excellent to hear this. I love this exercise. I feel the burn so much when I do it, and I am so happy I am doing it correctly like you. haha. You are the Man Jeff! I trust your judgment more than most when it comes to exercise. :D Thanks for all the motivation brotha!
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Barb
I do not lean forward like Jeff was depicted doing in this video. I use the end of a flat bench, think of a dumbbell row position, and I have found that it is not necessary to absolutely lock the elbow but small play there is okay. To each there own, great vid!
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Domenic
Best way to do this in my opinion is to use a cable with one hand, neutral grip. You can get your upper arm even further behind you than standard kickbacks, so the contraction is even better. Also, you look like less strange because you can do it upright.
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Uzi
I really hurt my shoulder doing regular kickbacks so I stopped doing them and lost tricep gains. Thanks to Jeff, I can continue doing these and it feels great! Perfect tension in my triceps and no shoulder/elbow pain. Listen to this guy.
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