Elastic bent over Triceps kickback exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic bent over Triceps kickback )

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Name of exercise  Resist elbow ext (kickback) w/elastic
Other names of exercise Elastic bent over Triceps kickback
Description of exercise The elastic bent over triceps kickback exercise is a resistance training exercise that targets the triceps muscles, located on the back of the upper arm. To perform this exercise, you will need an elastic band and a stable surface to lean on, such as a bench or chair. Begin by standing with your feet shoulder-width apart and holding the elastic band with both hands. Bend forward at the waist, keeping your back straight, and bring your elbows up to a 90-degree angle. From this position, extend your arms back, straightening them completely, while keeping your elbows close to your sides. Slowly return to the starting position and repeat for the desired number of repetitions. This exercise helps to strengthen and tone the triceps muscles, improving overall arm strength and definition.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Hold elastic in hand of involved arm.
  • Place one end of elastic under opposite foot.
  • Slightly bend hips and support upper body with other arm as shown.
  • Pull up on elastic, raising elbow to shoulder height.
  • Extend elbow backward, contracting Triceps.
  • Slowly return to start position and repeat.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Triceps
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Extension

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Strengthening of triceps muscles
  • Improved muscle definition
  • Increased range of motion in arms
  • Better balance and coordination
  • Enhanced upper body stability
  • Improved posture
  • Increased muscle endurance
  • Can be done with light weights for beginners
  • Can be modified for different fitness levels
  • Can be done at home or in the gym

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Elastic bent over Triceps kickback exercise should be avoided if you have any pre-existing injuries or pain in your shoulders, elbows, or wrists. It is also not recommended for individuals with lower back problems, as the bent-over position can put strain on the spine. Pregnant women should also avoid this exercise due to the risk of losing balance and falling. If you have any cardiovascular conditions or high blood pressure, it is best to consult with a doctor before attempting this exercise. Additionally, if you are new to strength training or have not properly warmed up, it is best to avoid this exercise to prevent injury.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Contract abdominal muscles and maintain a neutral spine, not allowing trunk to twist.

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • tendinitis
  • bursitis
  • rotator cuff injury

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    Frequently asked questions

     

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