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Barbell Triceps Kickback, Bent Over and Two-Handed

IntermediateStrengthTier T3

You hinge forward at the hips holding a barbell overhand with both hands and your upper arms tight beside you. You straighten both elbows to push the barbell back, then bend them to return.

Targets: Elbow
Muscles: Triceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell

Gym

  • barbell (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman hinged forward at the hips, gripping a barbell with both hands, her elbows bent and tucked against her torso.

    Step 1 of 3

    Hinge forward at your hips, grip a single barbell with both hands just outside hip width, and hold your elbows bent with your upper arms tucked tight against your torso.

  2. The same woman, still hinged forward, her elbows now straightened and the barbell driven back behind her torso.

    Step 2 of 3

    Extend both elbows together, driving the barbell backward behind your torso, keeping your upper arms tucked tight against your torso throughout.

  3. A woman hinged forward at the hips, gripping a barbell with both hands, her elbows bent and tucked against her torso.

    Step 3 of 3

    Hinge forward at your hips, grip a single barbell with both hands just outside hip width, and hold your elbows bent with your upper arms tucked tight against your torso.

Safety Information

Keep both elbows held in tight against the sides of the torso throughout the kick-back and the return -- letting an elbow flare outward lets momentum, not the triceps, move the bar, which is the main risk of bending over. Choose a barbell load light enough that the hip hinge and both knees stay steady throughout the set. Stop and lower the barbell forward with control if any kind of pain, pinching, or strain is felt in the elbow, shoulder, wrist, or low back at any point in the kick-back, the hold, or the return for this specific exercise. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.