Dumbbell Kickbacks
Description
Dumbbell kickbacks are a great finishing movement for the triceps. Since it’s an isolation movement that is typically performed with little weight, it’s not the best selection to begin your workout with. Dumbbell kickbacks have some unique characteristics that differentiate it from other movements for the triceps. For example, studies have been conducted that show that the triceps produce their most effective isometric contraction when the arm is bent at a 90 degree angle. Exercises with an external torque pattern that mimic this loading pattern are the close grip press and standing tricep extension exercise. Dumbbell kickbacks on the other hand have an opposite torque pattern that overloads the muscle at its weakest position in extension. With the overload occurring while the arm is fully extended, all three heads of the triceps are recruited.
Video
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Execution
- Grasp an appropriately weighted dumbbell. If the dumbbell is being held in your right hand, flex your left leg at the knee and rest it atop a flat bench.
- Bend over at the waist and support yourself by placing your left hand atop the bench as well. Proper positioning at this point has your back flat, your left arm extended with hand atop the bench and the upper portion of your right arm should be parallel with the floor.
- Exhale, fully extend your arm and briefly hold the contracted (extended) position. Keep your back flat throughout the motion.
- Inhale and slowly return back to starting position, ensuring that you control the resistance the whole time as opposed to simply dropping your arm.
- Repeat until the desired number of repetitions are completed.
- Switch sides and repeat.
Standing Tricep Extension (Rope)
Description
The standing tricep extension exercise is a convenient and effective way to target the triceps. It’s suitable for both beginners and advanced trainees alike as the different handle-attachments make the movement quite versatile. You can use this movement to start your workout, finish your workout - or both. When training your triceps, starting with the standing tricep extension exercise is a good idea because it’s so effective at warming up your elbow joint. Once your heavy exercises are completed, performing cable extensions as a finisher is a great way to isolate specific muscles within the triceps. The traditional method - which is described below - focuses on the medial and lateral heads of the triceps.
Video
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Execution
- Stand in an upright position with knees slightly bent. Grasp the bar/rope using a closed grip and position your elbows directly underneath your shoulders. The starting position should have your arms tight to your sides at an angle slightly less than 90 degrees.
- Exhale and extend elbow until your arm is fairly straight. Briefly hold this position and focus on the contraction felt within the triceps.
- Inhale and in a controlled motion, allow your arms to slowly drift back into starting position.
- Repeat until the desired number of repetitions are completed.
Variations
Allowing your elbows to swing out from the sides of your body will allow you to lift more weight which will recruit the long head of the biceps for assistance.
Several handles are available, each recruit different muscles throughout the forearm. Using the rope allows you to twist your hands to a point where your knuckles are facing the ground. This finishing movement allows for a better contraction of the triceps.
Facing away from the cable column and reaching overhead to grab the rope is yet another variation. Details on how to perform the overhead rope extension can be made accessed by clicking the link.
Overhead Rope Extension
Description
The overhead rope extension is a great finishing movement for the triceps. It also works well when performed as a superset with the standing tricep extension exercise that has your elbows positioned below your shoulders. To effectively perform this superset, you would first perform a set of the overhead rope extensions and once failure is reached, you would then shift positions and perform a set of the traditional rope extension. Recall that your triceps can exert a greater force when your elbow is positioned below your shoulder. This is known as a pre-exhaustion superset.
Video
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Execution
- Clip the rope onto the pulley attachment.
- Facing in the opposite direction as the pulley, reach overhead and grasp the rope using a neutral grip. Take a giant step forward to initiate the elevation of the weight stack.
- While maintaining spinal alignment, flex forward slightly at the hips. At this point, the thumbs should be positioned atop of your head with elbows facing straight ahead.
- Exhale, extend arms and upon full extension, twist rope and angle palms towards the ground to achieve an optimal contraction within the triceps.
- Inhale and allow arms to bend back to starting position at a controlled speed.
- Repeat until the desired number of repetitions are completed.