14/09/2026
If your goal is to rock those toned and defined arms in that dress, or have your triceps bursting out of your T-shirt then read on.
For me, it’s overhead extensions over kickbacks every time. Here’s why. 👇
❌ The kickback is difficult to progressively load.
As the dumbbells get heavier, keeping your shoulders and upper arms stable becomes the restricting factor.
❌ There’s very little challenge at the bottom. (Stretched position)
When your arm is bent to around 90°, there’s almost no resistance on the triceps.
Now compare that to the lying dumbbell extension…
✅ You’re in a much more stable position.
Instead of fighting to hold your shoulders in place, lying in your back with your elbow joint above your shoulder is a MUCH more stable position.
âś… Your triceps are challenged through more of the movement.
Especially at the bottom, where the kickback gives you very little.
âś… You get more of a stretch on the triceps.
Due to the more flexed shoulder position you are in you will recruit more stretch in the triceps. Specifically the “long head.”
Same dumbbells. Same muscle. Much better exercise.
❌ Kickbacks — I don’t rate them.
✅ Lying dumbbell extensions — a far better choice for building your triceps.
Save this post and tag a friend who wants to raise their tricep game. 🙌
