Build Arm and Shoulder Strength with Wide Tricep Kickback Into Shrug

Wide Tricep Kickback Into Shrug

Rep Range

5-10

Hints

Begin in a staggered stance with one foot slightly ahead of the other, holding dumbbells by your sides with palms facing inward. As you hinge forward at the hips with a slight bend in your knees, ensure your back remains straight and neutral. Once in this forward-leaning position, rotate your wrists so that your palms face you. At the same time, lift your elbows to shoulder height, keeping them in this position. From this position, engage your triceps to extend your hands outward until they reach shoulder height or are in line with your body. After extending, control the dumbbells back to the hanging position while maintaining your elevated elbows. Next, rotate your wrists back to their original position (palms facing inward). As you do this, gradually straighten your torso and release your elbows from their elevated position, returning to the upright staggered stance. With the dumbbells hanging by your sides, perform a controlled shrug by lifting your shoulders towards your ears without overextending. After completing the shrug, lower your shoulders back down, resetting to your starting position.

Common Mistakes

Incomplete Range of Motion: Ensure that during the tricep kickback, your hands reach shoulder height or are in line with your body. Using Momentum: Both the kickback and the shrug should be controlled movements. Avoid using momentum to swing the arms back or to jerk the shoulders up. Not Maintaining Elevated Elbows: During the kickback, it's vital to keep the elbows elevated at shoulder height to target the triceps effectively.

Breathing

Inhale during the initial hinging and wrist rotation. Exhale as you perform the tricep kickback. Inhale as you rotate your wrists back to the starting position and rise to the upright stance. Exhale during the shrug.

Muscle Focus

Primary Muscles

Triceps, Traps, Rhomboids

Secondary Muscles

Rear Shoulders, Levator Scapulae, Teres Major, Teres Minor

Tertiary Muscles

Latissimus Dorsi