Rocking Exercise for Strong Triceps

The triceps are the large muscles on the back of the upper arms that are responsible for elbow, shoulder, and forearm movements.

Working out your triceps helps to build upper body strength and is an essential part of any strength training routine. Strong triceps stabilize your shoulder joint and are important for daily activities and sports such as tennis, volleyball, and basketball.

Performing tricep kickbacks

Do a 5 to 10 minute warmup before doing these exercises to loosen up your muscles and get your heart pumping. This can involve stretching, walking, or jumping jacks.

Make sure you’re using proper form in order to effectively and safely work the muscles. Increase the intensity of these exercises by engaging the triceps in the top position for one to two seconds longer.

Triceps kickbacks are most often done with dumbbells.

With dumbbells

This exercise helps you learn how to target the triceps. Choose a weight that’s slightly challenging yet allows you to complete all of the sets using proper form and without straining.

Start with dumbbells that are 5 to 10 pounds each and gradually increase the weight as you gain strength. Substitute soup cans or water bottles if you don’t have weights.

This exercise can also be done one arm at a time in a split stance while standing or kneeling.

To do this:

1. Hold a dumbbell in each hand with your palms facing in toward each other, keeping your knees bent slightly.
2. Engage your core and maintain a straight spine as you hinge forward at the waist, bringing your torso almost parallel to the floor.
3. Keep your upper arms in close to your body and your head in line with your spine, tucking your chin in slightly.
4. On an exhale, engage your triceps by straightening your elbows.
5. Hold your upper arms still, only moving your forearms during this movement.
6. Pause here, then inhale to return the weights to the starting position.
7. Do 2 to 3 sets of 10 to 15 reps.

With cables

Using a low pulley cable machine helps to keep the movement steady and controlled. Use a single grip handle for this exercise. Don’t move your elbow at all.

To do this:

1. Stand facing a low pulley cable machine.
2. Bend forward slightly at the waist so your torso is almost parallel to the floor.
3. Engage your core and keep your head, neck, and spine in one line.
4. Place one hand on your thigh for support.
5. On an exhale, engage your triceps as you slowly extend your arm back as far as you can, keeping your arm in tight by your side.
6. Pause here, then inhale as your return your arm to the starting position.
7. Do 2 to 3 sets of 10 to 15 reps.
   
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