Target Triceps with Hammer Kickbacks

Hammer Kickbacks

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

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.

Muscle Focus

Primary Muscles

Triceps

Secondary Muscles

Rear Shoulders

Tertiary Muscles

Latissimus Dorsi, Traps, Rhomboids