THERE ARE TONS of different ways to train the triceps muscles (trust us, we are known for highlight some of our favorites), but not all exercises are created equal. While some moves may be an A on the grading scale, others may just barely get by. Especially if you only have time for one big triceps move in your workout, you don’t want to waste time on an exercise more suitable for summer school than the honor roll. That is why we think that the dumbbell triceps kickback it’s overpriced.
Moving heavy weights through a full range of motion is key to developing a thick pair of triceps, and you won’t get the kind of stimulation you expect from kickback, according to men’s health fitness manager Ebenezer Samuel, CSCSY Mathew Forzaglia, NFPT, CPT, founder of Force Fitness. It’s not inherently harmful or dangerous, but if you’re looking for better overall options when you’re short on time, look elsewhere than this lift of last resort.
“If you have time to do four or five, six triceps exercises, we’ll work some kickbacks for sure,” says Samuel. But if you have time for one [exercise]and we’re really trying to build the triceps muscle, let’s skip the triceps kickback.”
Why Dumbbell Triceps Kickbacks Might Not Work For You
Tricep kickbacks offer limited time under tension
Working the muscles through a full range of motion is the challenge, and you won’t be able to do it with dumbbell tricep kickbacks. the time your muscles spend under tension It is limited; the part of the exercise where your arm is extended and locked out is when you are under maximum load, and holding that position is very difficult. Once you start to lower the weight, the tension is reduced to almost nothing when you return to the starting position. That is not an effective way to train.
Tricep kickbacks offer a limited load
Unless you’re exceptionally strong, performing a proper dumbbell tricep kickback with solid form is next to impossible with a heavy load. Other muscles, like your mid-back and rear delts, can take attention away from your triceps as you try to bear weight, limiting strength gains and growth.
Tricep kickbacks rely too much on momentum
A slow, controlled tempo is what we want to look for when performing a triceps exercise. In this case, if you start to extend your arm back to full extension, you may notice that it becomes difficult to avoid swinging to create momentum from the shoulder of your arm to reach full extension. That’s not the boost we’re looking for when it comes to triceps work.
3 Moves Better Than The Dumbbell Kickback
Cable Triceps Kickback
3 sets of 12 to 15 repetitions (each arm)
Unlike the dumbbell version, the cables are actually an effective tool for increasing time under tension in a wider range of motion. Using a cable machine will allow you to go a little heavier than with dumbbells, which is good when it comes to adding more muscle.
X pressure down
3 sets of 10 to 12 reps
Rather than ending in a hinge position, this move is performed in a standing position, which emphasizes helping to stabilize your mid-back muscles. This will allow the triceps to create a more consistent time under tension than dumbbell kickbacks, as there’s a nice squeeze at the bottom of the movement with each rep.
skull crusher
3 sets of 8 to 12 reps
Lying on the bench will allow you to challenge your triceps more simply because you’ll be able to use a heavier weight than the movements done in the hinge position. Additionally, the movement is adaptable, as using an EZ bar, dumbbells, or even a straight bar are indeed viable options.
Learn which exercises are best to avoid by reviewing all of our overrated series here.
Jeff Tomko is a freelance fitness writer who has written for Muscle and Fitness, Men’s Fitness, and Men’s Health.
