Bodyweight Double Triceps Kickback
Bodyweight Double Triceps Kickback Exercise Description
The Bodyweight Double Triceps Kickback targets the triceps brachii by extending both elbows simultaneously while the upper arms stay fixed alongside the torso. Performed in a hip-hinged stance, it emphasizes strict elbow extension, neutral spine, and steady scapular positioning (retraction and slight depression) for clean mechanics. Without external load, the focus is on full range of motion, controlled speed, and a strong end-range contraction to groove technique and improve mind–muscle connection. The posterior shoulder and scapular stabilizers work isometrically to hold the humerus steady, while the trunk and hips maintain alignment throughout the hinge. This is a useful no-equipment option when you want precise triceps work with minimal joint stress and high movement control.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Medial Head
- Assisting Muscles: Triceps Brachii - Lateral Head
- Stabilizing Muscles: Infraspinatus, Longissimus, Rectus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Single-joint
- Muscle Location: Deep Tricep
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Female
How To Do The Bodyweight Double Triceps Kickback Exercise
‘- Stand hip-width. Brace lightly and hinge at the hips until your torso is about 45°–almost parallel to the floor; keep a neutral spine and slight knee bend.
– Let the upper arms align with your torso, elbows bent about 90°. Palms face in; wrists neutral.
– Set the shoulders: draw the shoulder blades gently back and down without shrugging.
– Keep upper arms pinned to your sides; they do not swing.
– Extend both elbows straight back until your arms are fully straight without locking or hyperextending.
– Pause briefly to feel the triceps contract; keep ribs down and neck long.
– Flex the elbows under control to return to the start, maintaining your torso angle.
– Common faults to avoid: rounding the back, shifting the shoulder forward, flaring elbows wide, using momentum, or bending wrists.
Bodyweight Double Triceps Kickback Tips
‘- Stand hip-width with a slight knee bend and hinge until your torso is about 45° to almost parallel to the floor.
– Maintain a neutral spine throughout the hinge; avoid rounding your back.
– Start with your upper arms aligned with your torso and elbows bent about 90°.
– Keep your palms facing in and wrists neutral; avoid bending the wrists.
– Gently draw your shoulder blades back and down without shrugging.
– Pin your upper arms to your sides so they do not swing during the movement.
– Extend your elbows straight back until your arms are fully straight, without locking or hyperextending.
– Pause briefly at full extension to feel the triceps contract while keeping ribs down and neck long.
– Flex the elbows under control to return to the start, keeping your torso angle steady and avoiding momentum.
– Avoid letting the shoulders shift forward or the elbows flare wide as you move.
Bodyweight Double Triceps Kickback Beginner Introduction
The Bodyweight Double Triceps Kickback is a no‑equipment arm exercise that highlights the back of the upper arms as both elbows straighten together. It takes place in a forward‑tipped position from the hips, with the upper arms beside the torso and the movement happening almost entirely at the elbows. Because no external weight is involved, attention shifts toward smooth control, a deliberate tempo, and reaching a strong squeeze at the end of each repetition to sharpen awareness of how the triceps are working.
Alongside the triceps, the back of the shoulders and the muscles around the shoulder blades hold a steady posture so the upper arms stay in place. The mid‑section and hips support the bent‑over stance, helping the spine remain long rather than collapsing or arching. This combination of stillness through the torso and shoulders with precise elbow motion creates a very concentrated pattern that suits practice of clean mechanics, reduced joint strain, and high‑quality repetition work anywhere, without added load.