Personal Trainer Randwick Exercise Of The Week “Triceps Kickbacks”


Zak Sztor Personal Trainer & Nutritionist

Personal Trainer Randwick Exercise Of The Week “Triceps Kickbacks”

Personal Trainer Randwick: Each week a new exercise will be displayed on my website, including important information such as the benefits, muscles worked and considerations.

This is one of my favourite exercises for isolating your triceps; this exercise done properly will give you really toned triceps.


  • Strength training
  • Functional movement
  • Builds muscle


The Muscles Used While Doing A Triceps Kickback

  • Triceps Brachii
  • Rear Deltoid 
  • Latissimus Dorsi

How To Preform The Triceps Kickback Properly

Step 1:Start with the dumbbell in your hand and face down.

Step 2:Keep a straight back at all times.

Step 3:Keep your upper arm close to your body.

Step 4:There should be a 90-degree angle between your forearm and upper arm.

Step 5:Use your triceps to move the dumbbell until your arm is fully extended, hold for a brief count then slowly bring your arm back to the starting point.


The Correct Number Of Sets In the Gym

Muscular Endurance: Keep your repetitions greater than 12

Muscle Size (Hypertrophy): Keep the number of reps per set in the 6 – 12 range.

Strength and Power: Keep your repetitions less than 6 with each set.

Check out HERE for more exercises.


Key Nutritional Points To Remember Post Workout

  • Drinking at least 500 mls of water
  • Eating post workout is one of the most important things you can do after you have exercised, and here is why…Soon as you have finished your workout, with your personal trainer, or group fitness class it prime time for your muscles to build and to replenish your energy stores. The more muscle you have, the more calories your body will burn, even when you are resting. This should help your weight loss efforts. Think about having my post workout Healthy Breakfast Smoothie.

If you enjoyed this exercise and need a new one check out my Workouts

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