All Exercises
Triceps Kickback
Isolates the triceps with a bench-supported single-arm extension, building arm strength and stability.
Last updated
Main Muscles
- Triceps
Supporting Muscles
- Abs
- Forearms
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How to perform
- Kneel on a bench with one hand and knee supporting you, holding an AguaForce weight in your free hand with your elbow bent
- Keep your upper arm parallel to the floor and still
- Extend your forearm back until your arm is fully straight, squeezing your triceps
- Bend your elbow to return to the start, then repeat before switching sides
Tips
- Keep your back flat and parallel to the floor
- Move only at the elbow — keep your upper arm stationary
Triceps Kickback FAQ
What muscles does the triceps kickback work?
The triceps kickback mainly works your triceps, with your abs and forearms supporting the movement.
How much water should I put in the weight for the triceps 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 triceps 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.