Tall guys, tricep kickbacks stand out as an effective solution, ensuring tricep isolation without compromising form. Find out about the advantages, from joint-friendly execution to the versatility of equipment options like dumbbells or resistance bands.

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Understanding The Tricep Kickback For Tall Guys

Tall individuals often face challenges in effectively engaging certain muscle groups due to their longer limbs. Tricep kickbacks offer a solution by allowing for a focused, isolating movement that targets the triceps without compromising form.

How To Do Tricep Kickbacks For Tall Guys

Tricep Kickback Advantages For Tall Guys

Isolation of triceps

Tricep kickbacks effectively isolate the triceps, targeting the long head of the muscle for comprehensive development.

Joint-friendly

This exercise is joint-friendly when performed with proper form, making it suitable for tall guys seeking to avoid unnecessary stress on the elbows.

Versatility

Tricep kickbacks can be performed with dumbbells or resistance bands, providing versatility in your training routine.

Focus on extension

The movement emphasizes the extension of the elbow, engaging the triceps throughout the entire range of motion.

Tricep Kickback Disadvantages For Tall Guys

Proper set-up is key

The tricep kickback can be a very useful tool for us tall guys if executed properly. However, if you get lazy on the set up, and don’t make sure your back and core are in a safe position to make the lift, then injury can easily occur.

Tools You'll Need

You can do tricep kickbacks with one of these two tools.

  • Dumbbell
  • Resistance band
this is a photo of a resistance band to do a tricep kickback
this is a dumbbell to do a tricep kickback

How To Do Tricep Kickbacks For Tall Guys

1. Tricep kickback set up

  • Stand with your feet shoulder-width apart with a stagger stance, and one hand on the barbell rack or another sturdy object that is around waist height.
  • The free hand will be holding a single dumbbell.
this is a photo of tall Paul standing with his feet in a stagger stance to do a tricep kickback
  • Another setup option is to place one knee on a bench with the same side arm firmly on the bench as well.
  • Splay your other foot back and wide to create a solid base.
  • The free hand will have a single dumbbell in it.

2. Arm position

  • Bring the dumbbell close to your chest with your elbows bent at a 90-degree angle.
  • Keep your upper arms parallel to the ground.
this is a photo of tall Paul holding the dumbbell close to his chest in a standing tricep kickbakc
this is a photo of tall Paul holding the dumbbell close to his chest in a kneeling tricep kickback

3. Extension

  • Begin the movement by straightening your arm fully behind you.
  • Focus on extending your elbows while keeping your upper arm stationary.
this is a photo of tall Paul kicking the dumbbell behind him in a standing tricep kickback
this is a photo of tall Paul kicking the dumbbell behind him in a kneeling tricep kickback

4. Squeeze at the top

  • At the top of the movement, squeeze your tricep to maximize contraction.

5. Controlled return

  • Lower the dumbbell back to the starting position in a controlled manner.
  • Maintain tension on the tricep throughout the descent.
this is a photo of tall Paul lowering the dumbbell back to start in a standing tricep kickback
this is a photo of tall Paul lowering the dumbbell back to start in a kneeling tricep kickback

6. Breathing technique

  • Inhale as you bring the dumbbell close to your chest.
  • Exhale as you extend your arms and squeeze the tricep.
  • Inhale again as you lower the dumbbell.

7. Reps and sets

  • Reps and sets all depend on your goals for the gym & what other lifts you have done that day to complement the tricep kickbacks.
  • I create tall guy workout plans, click through and message me your fitness goals and I can tell you the reps and set you will want to hit.