The kickback is a great way to develop your triceps. It gives you a wonderfully shaped upper arm back. This is a timeless classic that never fails to deliver.

What can it do?

Strengthens and tightens the arm extensor (triceps) intensively and thus sculpts a beautiful upper arm back.

How does the exercise work?

  • Kneel with your left leg in front of you, your lower leg vertical, and your upper body stretched out in front of you. 
  • Rest your right forearm, palm up, and on the left thigh.
  •  Bring the left upper arm up close to the body, palm facing inward, with a weight in hand (e.g. a 1- to 1.5-liter water bottle). 
  • Alternate bending and straightening the forearm at the elbow while keeping the upper arm in the highest position. Alternate sides.
  • 45-60 seconds, 2-3 passes.

How to do it correctly.

Keep upper body straight and lean forward as far as possible.

  • Straighten chest forward to the top.
  • Bring the arm back close to the body.
  • Raise back upper arm as far back up as possible.
  • Lower shoulders outward.

What do people often do wrong?

The arm is not sufficiently extended at the elbow.

The upper body does not remain frontal but twists backward.

What are the variations?

The first version, with a handheld, stretched arm, activates the rear of the arm the most. The second variation, performed with both arms, saves time and keeps the upper body from twisting.

1st variant

Keep the left arm in the maximum stretched position and raise the arm from the shoulder upwards with minimal movements to the back.

  • Side changes.
  • 45-60 seconds, 2-3 passes.
  • 2nd variation
  • Raise both arms straight and parallel to each other as far up as possible and lower them again.
  • Palms face inward.
  • 45-60 seconds, 2-3 passes.