Triceps Kickback - Resistance Tube Single Reverse
Recommendations: 2-3 Sets, 10-15 Reps
Beginner Triceps Strength Resistance Tube Push Gym
Purpose: This exercise is used to target the triceps muscle to develop size, definition, strength, endurance and power.
Benefits: This exercise works all heads of the triceps.
Stand with your feet about shoulder-width apart and position the ends of resistance tubes under the balls of your feet. Grasp the resistance tube handles, palms facing towards your front. Bend over so that your back is parallel with the floor. Keep your knees slightly bent to reduce lower back stress. Bend your elbows so that the upper arms are parallel to your back and elbows are at a 90 degree angle. This is your starting position. Straighten your right elbow in a kickback motion. As the handle moves, keep your hand so that the palm is facing forwards. Exhale during this movement. Lower the handle back to the starting position, keeping your upper arm stationary and parallel to your back. Inhale during this movement. Repeat for the recommended number of repetitions. Straighten your left elbow in a kickback motion. As the handle moves, keep your hand so that the palm is facing forwards. Exhale during this movement. Lower the handle back to the starting position, keeping your upper arm stationary and parallel to your back. Inhale during this movement. Repeat for the recommended number of repetitions.
The triceps muscles are straight muscles with three heads. All three heads straighten the elbow while the long head, crossing the shoulder joint also adducts the shoulder (pulls it down from the side) and extends the shoulder (pulls it down from the front).
Step 1
Stand, holding resistance tube handles, palms forward. Bend over. Bend your elbows at 90 degrees, even with your back.
Stand with your feet about shoulder-width apart and position the ends of resistance tubes under the balls of your feet. Grasp the resistance tube handles, palms facing towards your front. Bend over so that your back is parallel with the floor. Keep your knees slightly bent to reduce lower back stress. Bend your elbows so that the upper arms are parallel to your back and elbows are at a 90 degree angle. This is your starting position.
Step 2
Kickback the right handle to the rear, keeping your hand palms forward, upper arm stationary.
Straighten your right elbow in a kickback motion. As the handle moves, keep your hand so that the palm is facing forwards. Exhale during this movement.
Step 3
Return to the starting position, keeping upper arm stationary and level with your back.
Lower the handle back to the starting position, keeping your upper arm stationary and parallel to your back. Inhale during this movement. Grasp the resistance tube handles, palms facing towards your front. Bend over so that your back is parallel with the floor. Keep your knees slightly bent to reduce lower back stress. Bend your elbows so that the upper arms are parallel to your back and elbows are at a 90 degree angle. Repeat as required.
Step 4
Kickback the left handle to the rear, keeping your hand palms forward, upper arm stationary.
Straighten your left elbow in a kickback motion. As the handle moves, keep your hand so that the palm is facing forwards. Exhale during this movement.
Step 5
Return to the starting position, keeping upper arm stationary and level with your back.
Lower the handle back to the starting position, keeping your upper arm stationary and parallel to your back. Inhale during this movement. Grasp the resistance tube handles, palms facing towards your front. Bend over so that your back is parallel with the floor. Keep your knees slightly bent to reduce lower back stress. Bend your elbows so that the upper arms are parallel to your back and elbows are at a 90 degree angle. Repeat as required.