Tricep Kickbacks: How-to, Benefits & Variations
The tricep kickback isolates the triceps. Hinge forward, extend forearm backward while keeping upper arm still. Builds arm definition.
Tricep Kickbacks: How-to, Benefits & Variations
When was the last time you trained this movement pattern on purpose? Not by accident. Not as part of something else. On purpose.
The tricep kickbacks earns its place in every Sophie Jones workout it appears in. It targets muscles and movement patterns that daily life either neglects or makes worse.
Muscle Tone: 14 Days Glow Up Challenge 12
Sophie Jones
How to Do Tricep Kickback
Hold a dumbbell in your right hand. Hinge forward at the hips about 45 degrees, placing your left hand on a bench or chair for support.
Bring your right upper arm parallel to your torso. Your elbow should be bent at 90 degrees, forearm pointing straight down.
Keep your upper arm completely still. Extend your forearm backward until your arm is straight. Squeeze the tricep at the top for one second.
Lower the weight back to 90 degrees with control. Do not let gravity do the work. The lowering phase matters as much as the pressing phase.
Complete all reps on one side before switching. Keep your core braced and back flat throughout.
Muscles Worked
Primary
Primary muscles
The main muscles targeted by the tricep kickbacks, responsible for producing the movement force.
Secondary
Stabilizer muscles
Support the primary movers and maintain proper joint alignment throughout the movement.
Why this matters in perimenopause
Women lose lean muscle mass progressively from their 30s, and the decline accelerates during perimenopause as estrogen levels drop. Regular resistance training directly counteracts this decline by stimulating muscle protein synthesis and providing mechanical loading for bone health.
Coach's Tips
"It's just my forearms moving... I don't want any swings." That's Sophie Jones's cue. This detail makes the difference between an effective rep and a wasted one.
Sophie Jones
"Keeping the elbows tight to the sides, and we're kicking them arms back behind us." That's Sophie Jones's cue. This detail makes the difference between an effective rep and a wasted one.
Sophie Jones
If anything feels sharp rather than challenging, stop immediately. Drop the weight and check your form. Discomfort is fine. Pain is a message.
Start with bodyweight only until the movement feels natural. Add resistance gradually.
Why This Matters for You
The tricep kickbacks directly addresses three perimenopause priorities: muscle preservation, bone loading, and metabolic health. Estrogen decline after 40 accelerates sarcopenia, the age-related loss of lean muscle that changes body composition, weakens joints, and slows metabolism. Resistance training is the strongest evidence-backed countermeasure.
A 2023 network meta-analysis of 19 RCTs involving 919 postmenopausal women found moderate-intensity resistance training 3 days per week significantly improved lumbar spine and femoral neck bone mineral density. The effect was most pronounced during the first 48 weeks, meaning early adoption matters. The tricep kickbacks loads the exact skeletal sites and muscle groups that perimenopause targets first.
Variations & Modifications
Tricep Kickbacks (Superset Round 4)
mediumVariation of the tricep kickbacks that adds external load for progressive overload.
Tricep Kickbacks (Superset Round 3)
mediumVariation of the tricep kickbacks that adds external load for progressive overload.
Tricep Kickbacks (Superset Round 2)
mediumVariation of the tricep kickbacks that adds external load for progressive overload.
Tricep Kickbacks (Superset Round 1)
mediumVariation of the tricep kickbacks that adds external load for progressive overload.
Benefits
Builds muscle where it matters most
The tricep kickbacks targets muscles that daily life either neglects or actively weakens. Desk work, driving, and couch sitting all create specific weakness patterns that this exercise reverses.
Strengthens bones at critical sites
Resistance training is the single most effective non-pharmaceutical intervention for bone density. A 2023 meta-analysis of 17 RCTs confirmed significant BMD improvements at the lumbar spine and femoral neck with regular strength training.
Fights perimenopause muscle loss
Women lose 3-5% of lean muscle mass per decade after 30. During perimenopause, estrogen decline accelerates the process. Resistance exercises directly counteract this by stimulating muscle protein synthesis.
No gym required
This exercise needs minimal or no equipment. A dumbbell, a resistance band, or nothing at all. The barrier to entry is low, which means the consistency of doing it stays high.
Common Mistakes to Avoid
Using momentum instead of muscle control
If you need to swing or jerk the weight, it is too heavy. Drop 20% and control every inch of the movement.
Inconsistent range of motion
Every rep should look the same. Full range from start to finish. Partial reps build partial strength.
Holding your breath throughout
Exhale on the exertion phase, inhale on the return. Breath-holding spikes blood pressure and reduces core stability.
Ignoring the eccentric (lowering) phase
The lowering phase builds more muscle than the lifting phase. Take 2-3 seconds to lower. Do not let gravity do the work.
Workouts Featuring This Exercise
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Frequently Asked Questions
Related Exercises
Glute Bridge
Complements the tricep kickbacks by targeting related muscle groups and movement patterns.
Hip Thrust
Complements the tricep kickbacks by targeting related muscle groups and movement patterns.
Seated Glute Stretch
Complements the tricep kickbacks by targeting related muscle groups and movement patterns.
Glute Bridge Pulse
Complements the tricep kickbacks by targeting related muscle groups and movement patterns.
Get tricep kickback in a guided workout
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