All Exercises
Bent Over Kickback
Isolates the triceps through a controlled arm extension from a hinged position, building arm strength and stability.
Last updated
Main Muscles
- Triceps
Supporting Muscles
- Forearms
- Abs
- Lower Back
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How to perform
- Hinge forward at the hips with a flat back, holding an AguaForce weight in one hand with your elbow bent at your side
- Keeping your upper arm still and close to your body, extend your forearm back until your arm is straight
- Squeeze your triceps at full extension
- Bend your elbow to return to the start and repeat before switching arms
Tips
- Keep your upper arm pinned to your side throughout the movement
- Avoid swinging the weight — let your triceps do the work
Bent Over Kickback FAQ
What muscles does the bent over kickback work?
The bent over kickback mainly works your triceps, with your forearms, abs and lower back supporting the movement.
How much water should I put in the weight for the bent over kickback?
Fill one AguaForce weight to about 2–5 lb, using the molded fill lines. Start at the low end if you're new to strength training, and pick a level where the last few reps feel hard but your form stays clean. When that gets easy, add about half a cup of water, roughly a quarter pound.
How many sets and reps of the bent over kickback should I do?
Aim for 3 sets of 10–12 reps per arm, resting 45–60 seconds between sets. The CDC recommends muscle-strengthening activity at least 2 days a week, so 2–3 non-consecutive days is a good target.