Benefits Of The Triceps Kickback Living up to their name, triceps kickbacks mainly work your triceps, which is the big muscle that runs along the back of your upper arm, Epperly explains. Proper Tricep Cable Kickback Form. The triceps muscle has three heads, as opposed to the two heads found on the biceps. The triceps muscle is considerably larger than the biceps and ensure that your arms look large. Benefits of the Triceps Kickback. Triceps kickbacks target, yes, your triceps — without straining surrounding muscles — and will set the back of your arms aflame. Bent-Over Dumbbell Triceps Kickback Bend your knees forward and hinge forward at the hips, keeping your core tight and back flat. The triceps extension rates behind the triangle pushup, kickbacks and dips in terms of overall effectiveness. 2) Take a big step back and put your opposite foot forward. The triceps kickback exercise works your triceps, which assist the chest in just about every pushing movement. Whether you choose to do the triceps dumbbell kickback or cable tricep kickbacks, this exercise allows you to work each arm independently, promoting greater muscular balance by preventing either arm from doing a larger share of the work. Overhead triceps extensions, in which you hold a dumbbell overhead and bend and extend the elbows to lower the weight behind you, do target all three heads of the triceps, but put a greater emphasis on the long head of the muscle. It’s important to vary your training and work on all heads of the triceps. What Muscles Does the Triceps Kickback Work? Hold your arms at … Use caution when doing this move if you have elbow or lower-back problems. 3) Position your upper arm parallel to the floor or slightly above. Why? Performing triceps kickbacks Follow these steps to perform this exercise: Stand to the right of your weight bench, holding a dumbbell in your right hand […] Ready to feel the burn? 1) Place the cable as low as you can on the machine and grab the pully without any attachments at all. Triceps kickbacks target, yes, your triceps — without straining surrounding muscles — and will set the back of your arms aflame.