Hammer Kickbacks
This triceps exercise mainly works your triceps, with help from your rear shoulders. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Hammer Kickbacks
In a staggered stance, hold dumbbells at sides with a neutral grip. Keeping elbows pinned, extend forearms back, emphasizing triceps.
Common mistakes
Avoid momentum and swinging. Focus on triceps, not movement of upper arms.
Breathing
Exhale during extension; inhale returning to start.
Muscles worked
Primary Muscles
Triceps
Secondary Muscles
Rear Shoulders
Tertiary Muscles
Latissimus Dorsi, Traps, Rhomboids
