Alternatives
- Dumbbell Tricep Kickbacks
- Skull Crushers
- Banded Tricep Pushdowns
Summary
Kettlebell tricep kickbacks isolate the triceps using a hinge position, targeting the muscle at full extension. The kettlebell’s shape adds a unique challenge to stabilisation and grip.
Benefits of the Kettlebell Tricep Kickback
- Isolates the triceps at full contraction
- Encourages strict form and control
- Adds grip and wrist stability challenge
- Low load, high activation
- Can be performed with one or both arms
Kettlebell Tricep Kickback Muscles Worked
- Primary: Triceps Brachii
- Secondary: Rear Deltoids, Core
Instructions
- Hinge at the hips and hold a kettlebell in one or both hands
- Keep your elbows bent and lifted behind you
- Extend your arms straight back, squeezing the triceps
- Pause briefly at full extension
- Lower the kettlebell slowly back to the start
- Keep elbows high and stable throughout
- Repeat for the desired number of reps
Common Mistakes
- Dropping the elbows during the rep
- Swinging the weight instead of controlled movement
- Using too much weight and compromising form
- Letting the back round or losing hinge position
- Failing to fully extend the arms