5 Variations of the Kickback Exercise for Toning Your Arms and Shoulders

Are you looking for a way to tone your arms and shoulders? One exercise that is often recommended for this purpose is the kickback. However, did you know that there are different variations of this exercise that can target different areas of your arms and shoulders? In this article, we’ll explore five variations of the kickback exercise and how they can help you achieve your fitness goals.

1. Triceps Kickback

The triceps kickback is the most common variation of the kickback exercise. It specifically targets the triceps muscles, located on the back of your upper arms. To perform this exercise, start by holding a dumbbell in your right hand and placing your left knee and left hand on a bench. Your right arm should be extended behind you, palm facing inward. From this position, slowly bend your right arm at the elbow and raise the dumbbell towards your shoulder. Then, extend your arm back behind you until it is straight. Repeat for the desired number of reps and switch sides.

2. Bent-Over Kickback

The bent-over kickback is another variation that targets the triceps, but also engages the shoulders and upper back. To do this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend forward at the waist, keeping your back straight and your head up. Raise your arms up to shoulder height, elbows bent, and palms facing each other. Then, extend your arms behind you, keeping your elbows close to your sides. Return to the starting position and repeat for the desired number of reps.

3. Overhead Extension Kickback

The overhead extension kickback targets the triceps and shoulders. To perform this exercise, stand with your feet hip-width apart and hold a dumbbell in each hand. Raise your arms above your head, palms facing each other. Bend your elbows and lower the dumbbells behind your head. Then, extend your arms back up towards the ceiling. Repeat for the desired number of reps.

4. Seated Kickback

The seated kickback is a variation that can be performed with a resistance band or dumbbells. It targets the triceps and can also engage the shoulders. Start by sitting on a bench or chair with your back straight and your feet flat on the floor. Hold a dumbbell or resistance band in your right hand, with your palm facing inwards. Bring your elbow up behind you until it is parallel to the floor. Then, extend your arm back behind you until it is straight. Repeat for the desired number of reps and switch sides.

5. Forearm Kickback

The forearm kickback is a variation of the kickback that targets the forearms, as well as the triceps and shoulders. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Raise your arms up to shoulder height, elbows bent, and palms facing each other. Then, rotate your wrists so that your palms are now facing down. From this position, extend your arms back behind you, keeping your elbows close to your sides. Return to the starting position and repeat for the desired number of reps.

Conclusion

In conclusion, the kickback exercise is a great way to tone your arms and shoulders. By incorporating these five variations into your workout routine, you can target specific areas of your arms and shoulders and achieve your fitness goals. Remember to start with lighter weights and focus on proper form to get the most out of each exercise. Now, it’s time to hit the gym and kick it up a notch with these kickback variations!