We have a lot There are many different ways to work your triceps (trust us, we’ve been known to highlight some of our favorites), but not all exercises are created equal. A move might be an A on the rating scale, while others might just barely slip through and pass. Especially when you only have one time to work big triceps in your workout, you don’t want to spend time on exercises that are better suited for summer school than Honor his rolls. Therefore, the dumbbell triceps kickback is considered overrated.
Moving heavy weights throughout your range of motion is key to developing big triceps, and you won’t get the type of stimulation you’d expect from a kickback. men’s health Fitness Director Ebenezer Samuel (CSCS) and Mathew Forzaglia (NFPT, CPT, Founder of Forzag Fitness). It’s not inherently harmful or dangerous, but if you’re looking for a better all-around option when you’re pressed for time, look no further than this last resort lift.
“If I have time to do four, five, or six triceps exercises, I incorporate kickbacks,” says Samuel. “But if you have time [exercise], and we’re really trying to build triceps, so let’s fly some tricep kickbacks. ”
Why Dumbbell Tricep Kickbacks Doesn’t Work
Tricep kickbacks provide limited time in tension
Working your muscles through their full range of motion is a difficult task, but dumbbell triceps kickbacks can’t do that. The amount of time your muscles are in tension is limited. The part of the exercise where you straighten your arms and lock out is when the maximum load is being applied and it is very difficult to hold that position. lose. Not an effective training method.
The triceps kickback is load limited
Unless you are very strong, it is almost impossible to perform a proper dumbbell triceps kickback with heavy loads and solid form. , weight-bearing efforts take focus away from the triceps, which can limit both strength and growth.
Triceps Kickback Relies Too Much on Momentum
A slow, controlled tempo is what you want when performing triceps exercises. In this case, you may find that when you extend your arm and fully extend it, it becomes harder to avoid swinging to gain momentum from the shoulder of your arm and fully extend it. That’s not the momentum we want when it comes to triceps work.
3 Moves Better Than Dumbbell Kickbacks
cable triceps kickback
3 sets 12-15 reps (each arm)
Unlike the dumbbell version, cables are actually an effective tool for increasing your time under tension over a wider range of motion. . This is good for adding muscle.
X press down
3 sets of 10-12 reps
Instead of rolling up in a hinged position, this move is performed upright and focuses on stabilizing the muscles in your mid-back. can be produced. This is because there is a proper squeeze at the bottom of the movement for each iteration.
skull crusher
3 sets of 8-12 reps
Lie down on a bench to challenge your triceps. This is because heavier weights can be used than movements performed in the hinge position. Additionally, using EZ bars, dumbbells, or even straight bars are effectively viable options, so the movements are adaptive. Is possible.
Check out the entire overrated series here to learn which exercises to avoid.
Jeff Tomko is a freelance fitness writer with articles for Muscle and Fitness, Men’s Fitness and Men’s Health.
