Machine kick back
A guided isolation exercise that targets the triceps, offering constant tension throughout the movement to maximize muscle hypertrophy and definition.
Count your Machine kick back reps with AIFree in your browser — no app, no equipmentHow to Do Machine kick back
- Adjust the machine seat height so that your elbows align comfortably with the pivot point of the machine arms.
- Sit or stand facing the machine, hinge forward slightly at the hips, and place your upper arms firmly against the support pads.
- Grasp the handles with a neutral grip (palms facing each other) and bend your elbows to a 90-degree angle.
- Exhale and contract your triceps to extend your arms fully backward until they are straight.
- Squeeze your triceps at the point of full extension for one second.
- Inhale and slowly bend your elbows to return the handles to the starting position, maintaining control against the weight.
Muscles worked
Triceps BrachiiAnconeusRear Deltoids
Form tips
- Keep your upper arms locked against the support pads to isolate the triceps and prevent shoulder involvement.
- Focus on a controlled eccentric (lowering) phase to maximize muscle fiber recruitment.
- Keep your wrists straight and rigid throughout the entire range of motion.
Common mistakes
- Allowing the elbows to lift off the support pads, which shifts the load to the shoulders.
- Using jerky movements or momentum to swing the weight back instead of a controlled muscle contraction.
- Failing to fully extend the arms, which cuts off the peak contraction where the triceps are most active.
FAQ
How many reps and sets should I do?
For muscle growth and endurance, perform 3 to 4 sets of 12 to 15 repetitions, focusing on a strong mind-muscle connection and controlled tempo.
Is the machine kickback better than the dumbbell kickback?
The machine version is often superior because it provides a consistent resistance profile and constant tension throughout the entire range of motion, whereas dumbbells lose tension at the bottom of the movement.
Can this exercise help with elbow stability?
Yes, by strengthening the triceps and the stabilizing anconeus muscle around the elbow joint, it can improve overall elbow extension strength and joint stability.
