Standing Triceps kickback exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Standing Triceps kickback )

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Name of exercise  AROM elbow ext stand (triceps kickbacks)
Other names of exercise Standing Triceps kickback
Description of exercise Standing triceps kickback is a strength training exercise that targets the triceps muscles in the back of the upper arm. To perform this exercise, stand with your feet shoulder-width apart, holding a dumbbell in each hand. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Bring your elbows up to your sides, keeping them close to your body. Then, extend your arms back, straightening them behind you while contracting your triceps muscles. Hold for a second, then slowly lower the dumbbells back to the starting position. This exercise helps to tone and strengthen the triceps, 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
  • Stand, leaning over chair or table, arm back, elbow bent, as shown.
  • Straighten elbow through available range.
  • Return to start position.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Triceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Extension, Reposition

    Benefits of exercise

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

  • Strengthen triceps muscles
  • Improve arm definition
  • Increase upper body strength
  • Target back of arms
  • Improve posture
  • Can be done with minimal equipment
  • Helps with functional movements
  • Can be modified for different fitness levels
  • Tones arms
  • Can be incorporated into a full body workout routine

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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

  • Standing Triceps kickback exercise should be avoided if you have any pre-existing shoulder or elbow injuries. This exercise puts a lot of strain on these joints and can aggravate any existing conditions. It is also not recommended for those who have recently undergone shoulder or elbow surgery, as it may interfere with the healing process. Additionally, if you experience any pain or discomfort during the exercise, it is important to stop and consult a doctor. Pregnant women and individuals with high blood pressure or heart problems should also avoid this exercise as it can increase blood pressure and strain the heart. It is always important to listen to your body and consult with a healthcare professional before starting any new exercise routine.

    • Precautions

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

  • Proper warm-up and stretching
  • Use light weights to start
  • Keep back straight
  • Engage core muscles
  • Avoid locking elbows
  • Slow and controlled movements
  • Do not swing arms
  • Keep shoulders relaxed
  • Avoid hyperextending arms
  • Listen to your body and stop if feeling pain or discomfort

    • Helpful in Diseases

  • Muscle weakness or atrophy in the triceps
  • Tennis elbow (lateral epicondylitis)
  • Golfer’s elbow (medial epicondylitis)
  • Rotator cuff injuries
  • Shoulder impingement syndrome
  • Bursitis in the shoulder
  • Shoulder instability
  • Frozen shoulder (adhesive capsulitis)
  • Osteoarthritis in the shoulder
  • Rheumatoid arthritis in the shoulder

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    Frequently asked questions

     

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