Many people online criticize the triceps kickback, but it’s a valuable exercise, especially for targeting the long head of the triceps. This often-overlooked muscle contributes significantly to overall arm size and strength. The long head is unique because it crosses the shoulder joint, meaning its activation is influenced by arm position.
When your arm is lifted, the long head stretches. Conversely, when your arm is lowered and behind your torso, the long head contracts. Overhead extensions provide a good stretch but limited contraction, and triceps press downs suffer from the same issue because the arm remains in front of the body.
The kickback allows for maximum contraction of the long head due to the shoulder position. EMG data confirms higher long head activation during kickbacks, particularly when the shoulder is slightly hyperextended. This enhanced activation leads to more effective muscle growth.
There are two main variations of the triceps kickback: the bent-over kickback and the more upright version. Both are effective as long as you ensure your arm is positioned behind your torso. Cables offer consistent resistance throughout the movement, making them ideal.
Dumbbells can be substituted if cables aren’t available, but they may not provide the same level of continuous resistance. However, with proper form and focus on the contraction, dumbbells can still be a valuable tool for targeting the long head. Key to both variations is maintaining control and focusing on squeezing the triceps at the top of the movement.
