What Are the Benefits of Dumbbell Kickbacks?

Contents

1. Strength and Tone

2. Isolation

3. Beginners and Injuries

4. Safety

5. Benefits of Tricep Kickbacks

The triceps are a set of three muscles at the back of the upper arm. You can train these muscles with a move called the dumbbell kickback. The exercise is done from a bent over position, resting one arm on your thigh or a workout bench. You hold a dumbbell in the free hand and position your upper arm parallel to the floor. When you extend the elbow until it is straight, you activate the triceps muscles. Adding the dumbbell kickback can help you build muscle and tone your arms.

Strength and Tone

The triceps are made up of the triceps brachii, the brachialis and the pronator teres. These muscles work together so you can bend and extend your elbow. When your triceps are toned, you develop a dent or a ridge that makes you look strong rather than flabby. The dumbbell kickback makes it possible for you to train this hard-to-isolate muscle group.

Isolation

Isolation exercises target one joint or muscle group rather than multiple joints and muscle groups at once. Isolation exercises such as dumbbell kickbacks allow you to train the triceps without involving other muscles. 홀덤 You might choose this isolation move if you strength train every day and are looking to rest certain muscle groups near the triceps, such as the chest and shoulders. Bodybuilders who need to develop the size and appearance of muscles to fit a particular standard also benefit from isolation moves such as the dumbbell kickback.

Beginners and Injuries

If you are new to upper body strength training, the dumbbell kickback can help you develop a base of strength in the triceps so you can move on to more complex exercises. If you have an injury to the shoulders or chest, an isolation move such as the dumbbell kickback prevents irritation in other joints or muscles. Some triceps exercises, such as dips, cause pain in your wrists. The dumbbell kickback keeps the wrists in a neutral -- or straight -- position so they are not irritated.

Safety

Proper execution of the move prevents maximizes its benefits and prevents injury to your lower back and spine. When bending forward, hinge from the hips and keep your head aligned with your spine. Your upper arm should always stay next to your torso and not be raised or lowered during the exercise. Prevent your lower back from sagging and your torso from rotating.

Benefits of Tricep Kickbacks

Strengthens Triceps - Tricep kickback is a great upper body move! Using a light to medium pair of dumbbells, the triceps get stronger as they work to press and pull the dumbbells out and in. This pushing and pulling motion is a sure fire way to tone up those triceps.

Strengthens Shoulders - Tricep kickback targets the tricep muscle directly, but indirectly your shoulder is also getting a challenge. Keeping the dumbbells lifted and in place works your shoulder muscles as well as your entire arm.

Strengthens Upper Back - While you work your tricep kickback, the upper back muscles are engaged the entire time. You want to avoid scrunching and overuse of the tops of the shoulders, so by engaging your upper back muscles you will have better form during your tricep kickback.