Are you exploring alternatives for tricep training? Discover the best tricep kickback alternatives to enhance your arm muscles.
Building robust triceps contributes significantly to achieving well-defined arms, a key focus in bodybuilding.
Understanding the science behind muscle training is crucial.
While tricep kickbacks play a role in strengthening and enlarging triceps, are there effective alternatives? Learn about triceps anatomy and exercises to target them.
Join me to explore the triceps kickback’s role, target muscle areas, and discover top alternatives for optimal results.
What is Tricep Kickback ?
The triceps kickback is an effective exercise in isolating the triceps muscle and extending its heads, which consists of three heads (lateral head, medial head, long head), so that the effect of extending the arm back creates pressure and tension for the triceps muscle and keeps it under pressure throughout the exercise.
Tricep kickback Muscle Worked
Triceps Brachii: The triceps brachii is the main muscle targeted by this exercise, and for those who do not know where it is located, it is a thick muscle in the dorsal part of the humerus (posterior aspect of the arm), and its function lies in the extension of the elbow joint. (source)
Do Tricep Kickbacks Work all 3 Heads?
Tricep kickbacks is an exercise that does not activate the three heads by 100% but focuses more on the long head of the triceps. This happens because the long head has to work more hard than the rest of the heads to keep your arm extended.
But there are other exercises that can target the three heads efficiently, such as the diamond push up. It is good at that because it focuses on isolating the triceps muscles well, but it may not help you build muscle mass, so it may be beaten by the triceps kickback exercise in this case.
What Are The Benefits of Alternatives?
Relying on one exercise to train a specific muscle completely may not be useful for the muscle itself, for example, triceps kickbacks is not effective in targeting the tricep’s heads, it focuses only on the long head, so you may not get satisfactory results with this exercise, and this has come In the words of many bodybuilders.
For this, one of the benefits of relying on multiple alternatives:
- It allows you to target the muscle in different ways.
- The muscle is stretched in different ways.
- You can target the muscles with different equipment and sometimes it is cheap and anyone can get it.
- You can do it anywhere.
- It works to sculpt the target muscle well and build its endurance.
- Some alternatives target all heads of the triceps.
- Also, the different grips play a role in targeting the muscle in different ways, so that the rope grip is different from the dumbbell grip and the band grip is different from the band grip, etc.
What Are The Best Alternatives for Tricep Kickbacks?
Alternative exercises mean that they perform the same role as the triceps kickback exercise, they may not necessarily be similar in way of performance, but the most important thing is to target the triceps muscle and work to strengthen the triceps muscle and extend it well.
So here you will find 14 alternative kickback exercises for triceps.
Tricep Kickback Alternatives With Bands
- Band Triceps Pushdown
- Band Horizontal Tricep Extension
- Middle Tate Press
- Low Band Triceps Kickback
Triceps Kickback Alternatives With Dumbbells
- Seated Overhead Tricep Extension
- Dumbbell Crossbody Extension
- Seated Dumbbell Kickback
- Lying Dumbbell Skull Crusher
- Close Grip Tricep Push-Ups (Dumbbells)
Tricep Kickback Alternatives With Cable Machine
- High overhead Extension
- Single Hand Extension
- Single Arm Bent Over Extension
- straight bar extension – Palms Up
- Traditional Extension – Rope
14 Triceps kickbacks alternatives
14 exercises that target only the triceps brachii, 4 of which can be done with bands, 5 with dumbbells, and 5 with rope machines. We also added professional advice to do each exercise correctly and a training program for each exercise.
1- Banded Triceps Pushdown
An exercise that primarily targets the triceps muscle, allowing the muscle to stretch well and keeping it under strong pressure throughout the exercise. You can increase the strength of the band by inserting another band. This will add some challenge to the triceps muscles and keep them tense throughout the exercise.
How to do it correctly:
- If you are training at home, you can attach the band to a high place (for example, above your room door).
- It is recommended that you have a band that has a grip.
- Stand straight, knees slightly bent.
- Slightly push your hips back, slightly bend your back (about 10 degrees, don’t over-bend)
- Pull the band grip firmly to your side, keeping your hands straight and gripping the band grip well.
- Do not move the arm. Allow your forearm to slowly come back up until the elbow is well curled up.
- Pull again slowly until your hand is straight at the side of your body. (Remember that the fist is pointing downwards.)
Pro tip:
Don’t swing your back and keep it straight, you should pull the band down until you feel the triceps muscle under good tension, the arm stays as still as possible, start letting your forearm come back up slowly.
Training program:
Beginner: 3 sets / 12 – 15 reps / 60 sec rest
Intermediate: 4 sets / 12 – 15 reps / 60 sec rest
Advanced: 5 sets / 12 -15 reps / 60 sec rest
2- Horizontal Tricep Extension With Bands
I don’t see any difference between doing this exercise on the machine or just using the band at home, because it’s exactly the same, that’s why the band excels in being one of the good alternatives, this exercise puts the triceps muscle under strong pressure and tension and allows it to be extended on a large scale Contributes to building strength and endurance.
How to do it correctly:
- Set the band approximately at your shoulder height (or lower a little).
- Stand at a point where the band is on the side of your shoulder (if you’re going to work the right muscle first then keep your left side in line with the cable grip.
- Pull the band grip to your side until the triceps muscle is tense, which will be the best place for you to stand and start the exercise.
- Stand straight, grab the band, and raise your arm to the side until it is straight with the shoulder.
- Extend the band well until your arm is almost straight with the shoulder.
- Let the band go back until your fist is in front of your chest.
Pro tip:
Keep the triceps muscle tense throughout the exercise, do not allow it to rest, that is, you should keep your hand semi-straight, do not try to push it straight back, keep some bending on your elbow in order to keep the muscle tense, also do not let the cable pull your hand, you must control the entire movement and Focus on slowing down.
Training program:
Beginner: 3 sets / 12 – 15 reps / 60 sec rest
Intermediate: 4 sets / 12 – 15 reps / 60 sec rest
Advanced: 5 sets / 12 -15 reps / 60 sec rest
3- Tricep Middle Tate Press
This is another band exercise to severely fatigue the triceps muscles, I rarely see someone training the triceps muscles in this way, but it is very effective in keeping the triceps muscles under pressure throughout the duration of the exercise, and this helps to build muscle strength and increase endurance.
How to do it correctly:
- Tie the band at a height of a meter or a meter and a half.
- Stand with your back directed to where the band is attached, hold the handles as if you want to push something in front of you.
- Let the ends of the band pass directly under the arms.
- Grasp the handles and raise the arms straight with the shoulders.
- Begin to push the handles forward straight with your shoulders.
Pro tip:
Focus on the triceps muscles well, try to feel them tearing under the pressure of the band, also keep your palms directed forward and extend your arms to the sides straight, the slower and straighter your movement forward the more tension the triceps muscle.
Training program:
Beginner: 3 sets / 12 – 15 reps / 60 sec rest
Intermediate: 4 sets / 12 – 15 reps / 60 sec rest
Advanced: 5 sets / 12 -15 reps / 60 sec rest
4- Low Band Kickbacks
Whether you do this exercise with one arm or both arms, it provides a real exercise for the triceps muscles and really makes you get the same results as the triceps kickbacks exercise, it stretches the muscles well and puts them under strong pressure throughout the training period, also allows greater range of movement and this is what makes it one of the strongest Alternatives for triceps training.
How to do it correctly:
- Adjust the band to a low level (close to the ground).
- Pull the grips of the bands until they become taut and feel the triceps muscles under pressure.
- This will be a good starting point for training.
- Stand with your feet facing forward, knees slightly bent.
- Bend your back about 30 or 40 degrees straight.
- Pull the fists back until your arm is straight back.
- Remember that the arm has no role in the exercises, so keep it still in place, move the forearms and elbow forward and backward.
Pro tip:
Stay in contact with the triceps muscles and keep them engaged throughout the exercise, do not leave them room to rest and also keep the arms in a fixed position, we only want to move the forearms, pull slowly Remember that the slower the movement, the more muscle tension and this is good.
Training program:
Beginner: 3 sets / 12 – 15 reps / 60 sec rest
Intermediate: 4 sets / 12 – 15 reps / 60 sec rest
Advanced: 5 sets / 12 -15 reps / 60 sec rest
5- Seated Overhead Tricep Extension
Dumbbell extension overhead is one of the most powerful triceps exercises. Believe me, it is a real exercise for the triceps muscle, as it keeps the triceps muscles under dumbbell pressure while extending the triceps muscle back and forcing it to bear the weight and walk it straight up. This makes the muscle in a tense position throughout the exercise.
How to do it correctly:
- Choose a dumbbell with a weight you can handle.
- Sit on a bench, holding a dumbbell in your arms.
- Keep your back straight, your knees facing forward.
- Lift the dumbbells behind your head, bending the elbows back until your arms are straight up.
- Your elbows are at a 90-degree angle, press the dumbbells over your head until your hands are straight up.
Pro tip:
Focus on the triceps muscle and the movement of the forearms, keep your chest directed forward, and work the shoulder muscles as well.
Do not go with your forearms forward, stop when they become straight above the head, but what you should focus on is extending the triceps muscles well back.
Training program:
Beginner: 3 sets / 10 – 12 reps / 60 sec rest
Intermediate: 4 sets / 10 – 12 reps / 60 sec rest
Advanced: 5 sets / 10 -12 reps / 60 sec rest
6- Crossbody Tricep Extension
Also, this is another triceps muscle exercise that is very effective and can be relied upon in the fitness hall to train your muscles. It stretches the triceps muscles well and works to strengthen them, build their mass and increase their endurance.
How to do it correctly:
- Choose a dumbbell with a weight that you can handle easily.
- Lie on the bench, hold the dumbbell in the hand that you will start training first.
- Lift the dumbbells straight up straight first.
- Press the fist of the other hand on the side of your other elbow.
- Lean it slightly straight, always pressing the side of your elbow to support the arm.
- Let the dumbbells fall slowly toward your chest, slowly raise your forearm again until your hand is straight.
Pro tip:
Focus on stretching the triceps muscle well, for this you should pull your hands straight inward before extending the muscle, as for the pressure of your grip on the elbow, this is only a secondary support for the arm so do not try to push it only provide support for it, but what you should focus on is your contact with the triceps and Elbow and forearm movement and slow movement.
Training program:
Beginner: 3 sets / 10 – 12 reps / 60 sec rest
Intermediate: 4 sets / 10 – 12 reps / 60 sec rest
Advanced: 5 sets / 10 -12 reps / 60 sec rest
7- Seated Dumbbell Kickback
It is a popular triceps exercise and is very popular among bodybuilders. The triceps kickbacks allow the muscle to be stretched well behind and keep it tense throughout the exercise and helps build muscle mass and strengthen the triceps muscle.
How to do it correctly:
- Choose dumbbells with a weight that matches your fitness level.
- Sit on the edge of the bench.
- Bend your back about 40 degrees straight.
- Hold the dumbbell tightly, your arm straight with your sides.
- Move the elbows from the bottom to a 90-degree angle, and extend your forearms back again.
Pro tip:
Keep your focus completely on the triceps muscles, your chest is pushed forward, keep your back bent forward and remember that the arm remains still on the sides of your body, move only the forearm and put pressure on the triceps muscles and keep your muscles tight and engaged.
Training program:
Beginner: 3 sets / 10 – 12 reps / 60 sec rest
Intermediate: 4 sets / 10 – 12 reps / 60 sec rest
Advanced: 5 sets / 10 -12 reps / 60 sec rest
8- Lying Dumbbell Skull Crusher
It is good to do this exercise with dumbbells first because it allows you to deal with the mobility of the shoulders easier than the bar. It is also good at stretching the triceps muscle and puts it under strong pressure throughout the exercise and this is desirable when we seek to target a specific muscle.
How to do it correctly:
- It is best to train each hand alone, first choose a dumbbell with a weight that you can handle easily.
- Lie on the bench completely straight, hold the dumbbell with the hand you want to train first.
- The movement of the forearm should be in the direction of the shoulder, meaning that the dumbbell comes to the side of the ear like a hammer grip.
- Support your back elbow with the other hand, lower the forearm to a 90-degree angle so that the dumbbells are next to the ear.
- Begin by extending your arm upward until it is straight over the shoulder.
Pro tip:
Never swing your arm. Keep your fist on the elbow to provide support to the arm and to prevent it from swinging forward or backward. Also try to feel pressure on the triceps muscle with each extension and keep it engaged throughout the training period.
Training program:
Beginner: 3 sets / 10 – 12 reps / 60 sec rest
Intermediate: 4 sets / 10 – 12 reps / 60 sec rest
Advanced: 5 sets / 10 -12 reps / 60 sec rest
9- Close Grip Dumbbell Push-Up
It is a real exercise for training the triceps muscle and targeting its heads 100%, so that your close grip on the dumbbell plays a key role in isolating the triceps muscle and making it very tired and putting it under pressure throughout the exercise, it is an effective exercise to strengthen the muscle and build its endurance.
How to do it correctly:
- Press a couple of dumbbells on the floor, keeping them close together.
- Get down to the push-up position.
- Dumbbells should be directly below the chest.
- Put your fists on the dumbbells (hold the dumbbells).
- Now your body is completely straight, your fists on the dumbbells, your hand straight.
- Start doing a push-up in this position.
Pro tip:
Lower well until your chest is close to your fists. The lower you go, the more muscle tension. Also, press your palms. Try to keep your fists above the dumbbells.
Training program:
Beginner: 3 sets / 10 – 12 reps / 60 sec rest
Intermediate: 4 sets / 10 – 12 reps / 60 sec rest
Advanced: 5 sets / 10 -12 reps / 60 sec rest
10- High overhead Extension
Well this is one of the killer exercises for the triceps muscles is to extend the muscle above the head, this extension allows the muscle to be stretched well backwards to the opposite, so that the triceps muscles must continue under the pressure of the weight and pull it again forward, believe me this is a real exercise for the triceps muscle, you should not Never ignore it.
How to do it correctly:
- Adjust the cable machine to a low position (behind the thighs would be fine).
- Stand two steps away from the cable machine.
- Hold the ropes and turn around (leave the machine directly behind your back, two steps away).
- Stand straight, pull the handles of the rope just behind your head, lower your head slightly.
- Start pulling the rope up until your hands are straight above your head.
Pro tip:
Do not go with a heavy weight beyond your fitness level, also do not bend your back forward while pulling the rope up and keep the triceps muscles under pressure throughout the exercise.
Training program:
Beginner: 3 sets / 12 – 15 reps / 60 sec rest
Intermediate: 4 sets / 12 – 15 reps / 60 sec rest
Advanced: 5 sets / 12 -15 reps / 60 sec rest
11- Single Hand Extension (Cross Body)
This exercise is also effective in extending the triceps muscle on a large scale because it allows greater range of motion and this increases the pressure on the triceps muscle. It is good to rely on this exercise to train your muscles if the cable machine is available.
How to do it correctly:
- Adjust the cable grip at a level higher than your shoulders.
- Stand with your side aligned with the cable grip, pull the cable with the hand on the opposite side.
- Working the triceps muscles well, pull the cable across your body until it becomes straight.
- Let the cable slowly come back until your fist is in front of your chest, then pull it back.
Pro tip:
Stand straight, your chest pushed forward, prepare the triceps muscles well, keep them tight throughout the exercise, pull until you feel the tension of your muscles and focus on slowing, also keep the arm stationary throughout the exercise, focus only on the movement of the forearm.
Training program:
Beginner: 3 sets / 12 – 15 reps / 60 sec rest
Intermediate: 4 sets / 12 – 15 reps / 60 sec rest
Advanced: 5 sets / 12 -15 reps / 60 sec rest
12- Single Arm Bent Over Extension
It is one of the best cable exercises to stretch the triceps muscle, it works on targeting the muscle well and keeps it tense throughout the exercise and increases its strength and sculpts well.
How to do it correctly:
- You can do it with the rope grip, adjust the grip to a high level.
- Stand two steps away from the cable machine.
- Pull the fist until you feel the tension in the triceps muscles, this will be a good starting point for the exercise.
- Pushing your hips back a little, bend your back straight, about 20 or 30 degrees.
- Bend your knees slightly, keeping them facing forward.
- Pull the rope until your hand is straight back, then let your forearm come back up toward your shoulder.
Pro tip:
Always focus on extending the triceps muscle, the more you press it the better, the arm keeps it steady, pull the rope well down, don’t go with your hand too far, and focus on the slow movement.
Training program:
Beginner: 3 sets / 12 – 15 reps / 60 sec rest
Intermediate: 4 sets / 12 – 15 reps / 60 sec rest
Advanced: 5 sets / 12 -15 reps / 60 sec rest
13- straight bar extension – Palms Up
Many people train the triceps muscles by relying on this exercise. It is more famous because it has proven its effectiveness in targeting the triceps muscle and exhausting it during the exercise and strengthening it well.
How to do it correctly:
- Adjust the bar grip on the cable machine, adjust it to a high level.
- Stand a step and a half from the cable machine.
- Pull the cable until you feel the tension in your triceps muscles.
- Bend your knees slightly, also ‘bend your back about 10 or 15 degrees.
- Pull the cable down your waist so that your hands are straight, palms facing up (your fist is looking up).
- Focus on working your muscles, letting your forearms slowly rise up toward your shoulders and slowly pull down until your hands are straight.
Pro tip:
When pulling the cable down, try not to affect the straightness or swing of your back as well. Only the forearm will be in motion. This means that the forearms must remain stationary.
Training program:
Beginner: 3 sets / 12 – 15 reps / 60 sec rest
Intermediate: 4 sets / 12 – 15 reps / 60 sec rest
Advanced: 5 sets / 12 -15 reps / 60 sec rest
14- Traditional Extension – Rope
This is a strong and well-known exercise for everyone. It is a classic exercise that is relied upon by many bodybuilders. This is due to its effectiveness in targeting the triceps muscle, sculpting it well and increasing its strength. It is an exercise that you will want to add to your workout schedule. I advise you.
How to do it correctly:
- Adjust the cable grip to a high level (the grip of the rope is good)
- Stand two steps away from the cable machine.
- Pull the rope grip until you feel the tension in the triceps muscles.
- Bend your back 10 degrees straight, feet straight and slightly bent.
- Keeping your arms steady, start pulling the rope grips straight down until your arms are straight.
- Slowly release the rope until your fist is in front of the chest.
Pro tip:
Always focus on the triceps muscle, try to operate it before the start of the exercise and prepare for it well and keep it connected and continue to press it throughout the exercise, do not forget your arm must remain stationary leave it only for your fist and forearm.
Training program:
Beginner: 3 sets / 12 – 15 reps / 60 sec rest
Intermediate: 4 sets / 12 – 15 reps / 60 sec rest
Advanced: 5 sets / 12 -15 reps / 60 sec rest
Are Tricep Kickbacks Better Than Tricep Extensions?
Triceps kickbacks help you target the muscle in a short anatomical position and result in a stronger contraction, while triceps extensions help you increase load and train in different ways and may be a stronger option than kickbacks when it comes to building strength.
Triceps Training Common Mistakes
There are some common mistakes that many beginners make while training the triceps muscles, so that beginners do everything in their power to get results but to no avail, and this may frustrate them and cause them to throw the towel and abandon their goal.
So here are some mistakes that you can correct if you do one of them:
- Excessive training: Excessive training of the triceps muscles and exhausting them repeatedly may not give good results and in fact may be negative, so allow your muscles to recover well before training them again.
- Going with heavy weights from the beginning: this may expose you to injury and it may be difficult to fully recover from it as it takes a long time to recover, so you can go with light weights and you can add weights gradually when you feel that you are able to do so.
- Doing the exercises in the wrong way: this is also a reason that may expose you to injury, and it is due to insufficient experience, so make sure that you do the exercises in the right ways.
- Not eating enough protein before or after training: this is also one of the strongest reasons that may prevent you from seeing satisfactory results, so it is necessary to rely on a healthy diet that nourishes your body well.
Useful links
These links may be useful to you if you are a fan of building fitness and strength or gaining muscle at home, these links contain the most powerful CrossFit exercises that you can rely on mainly.
If you are a fan of bodyweight workouts, you can rely on these workouts at home, believe me, you may not need anyone to build strong fitness only at home.
Best CrossFit wods for abs at home
More than 50 Bodyweight wods for beginners (no equipment needed)
Best Jump rope wods to burn a lot of calories
10 Leg extension alternatives at home
If you have some equipment such as dumbbells, or a bar and some weights and you are a fan of building muscle, you may want to try the best CrossFit workouts for strength and build muscle endurance.
10 Best cable crossover alternatives at home
12 Best Triceps and Biceps exercises for big arms
10 Dumbbell workouts for strength your lats
If you are used to going to the gym, you can train the back area with the best cable workouts for the back.
