If you're looking to build bigger triceps, dumbbell kickbacks aren't your only option.
Exercises like skull crushers, rope tricep pushdowns, dips, overhead tricep extensions, and single-hand cable kickbacks provide more consistent tension and better muscle activation for growth.
Keep reading for a detailed explanation of how each exercise can replace kickbacks in your routine.
Skull Crushers (Lying Tricep Extensions)
Skull crushers, also known as lying tricep extensions, are a staple in many lifters' routines for good reason.
They provide a direct and intense way to target the triceps, particularly the long head, which is crucial for adding size and mass to your arms.
This exercise also allows for a great range of motion, ensuring maximum muscle activation with each rep.
Why Skull Crushers Work
Skull crushers work by isolating the triceps, with a particular focus on the long head of the muscle.
The long head is responsible for much of the overall mass of your triceps, so targeting it directly is key for size and strength gains.
Because the exercise involves lowering the weight toward your forehead or just behind your head, you achieve a full stretch in the triceps.
This stretch, followed by an explosive contraction to raise the weight, provides a full range of motion that maximizes muscle activation.
Unlike some other tricep exercises, skull crushers also allow for progressive overload, meaning you can increase the weight over time to continually challenge the muscles and promote growth.
How to Perform Skull Crushers
To perform skull crushers effectively, you can use either an EZ curl bar or dumbbells.
Start by lying on a flat bench with the weights held above your chest, arms fully extended.
Slowly lower the weights towards your forehead or slightly behind your head, keeping your elbows tucked and stationary throughout the movement.
Then, press the weights back up to the starting position, making sure to extend fully at the top to engage the triceps completely.
- EZ Curl Bar or Dumbbells: Choose based on your comfort and wrist stability. An EZ curl bar tends to reduce strain on the wrists, while dumbbells allow for a bit more freedom in movement and symmetry.
- Slow and Controlled Movements: Lower the weight slowly, emphasizing control to maintain tension on the triceps. A slow tempo ensures that you're not just relying on momentum, which can reduce the effectiveness of the exercise.
Tips for Success
Keeping proper form is critical to making skull crushers as effective as possible while also avoiding injury.
Here are a few key tips to maximize your results:
- Fixed Elbow Position: One of the most common form issues with skull crushers is letting your elbows move out of place. Make sure to keep your elbows fixed in one position throughout the movement. They should not flare out to the sides, as this shifts the focus away from the triceps and onto other muscles like the shoulders.
- Full Range of Motion: Lower the weights as far as your flexibility allows, ideally getting a good stretch in the triceps without losing form. The more you stretch the muscle, the better the contraction you'll get on the way back up.
- Control Throughout the Movement: It's important to maintain a steady, controlled pace, especially when lowering the weight. The negative (lowering) portion of the lift is where a lot of muscle breakdown happens, which is essential for growth.
Common Mistakes to Avoid
There are a few common mistakes that can reduce the effectiveness of skull crushers or even lead to injury:
- Elbow Flaring: Allowing the elbows to flare out is a frequent mistake, and it can shift tension away from the triceps and onto the shoulders. To avoid this, actively think about keeping your elbows pointed forward throughout the entire movement.
- Limited Range of Motion: Some lifters fail to lower the weight far enough, which limits the stretch and activation of the triceps. Lower the weights all the way to your forehead or just behind your head to ensure you're hitting the muscle fully.
- Relying on Momentum: Using too much weight and swinging the bar can turn this exercise into a shoulder or chest movement. Choose a manageable weight and control the motion to ensure the triceps are doing the work.
Rope Tricep Pushdowns
Rope tricep pushdowns are a fantastic isolation exercise for the triceps, offering constant tension throughout the movement, making them an excellent alternative to dumbbell kickbacks.
This exercise targets the triceps while allowing for minimal strain on the shoulders and elbows, making it accessible for a wide range of lifters.
Why Rope Tricep Pushdowns Are Effective
One of the key benefits of rope tricep pushdowns is the consistent tension they place on the triceps, particularly when compared to dumbbell kickbacks.
Because you're working against the resistance of a cable machine, the tension remains steady throughout both the extension and flexion phases of the movement.
This constant resistance helps to isolate the triceps more effectively, ensuring that you're maximizing muscle activation.
Additionally, the rope allows for a more natural wrist and elbow position, reducing the risk of joint strain while encouraging a full range of motion.
How to Perform Rope Tricep Pushdowns
To perform rope tricep pushdowns, start by attaching a rope to the high pulley of a cable machine.
Stand facing the machine with your feet shoulder-width apart, gripping the rope with both hands.
Begin with your elbows bent at a 90-degree angle and tucked close to your sides.
Push the rope downward by extending your arms, making sure to separate the ends of the rope as you fully extend.
Focus on getting a strong contraction in the triceps at the bottom of the movement, then slowly return to the starting position.
- Full Extension: Make sure to fully extend your arms at the bottom of the movement to get the maximum stretch and contraction of the triceps.
- Weight Control: Choose a weight that allows you to perform the movement with control. If you're swinging or using your body to push the weight down, it's likely too heavy. Focus on using only the triceps to move the weight.
Tips for Success
Rope tricep pushdowns are most effective when performed with the correct form and attention to detail.
To get the most out of this exercise, here are a few tips to keep in mind:
- Avoid Overloading the Weight: It's easy to load up too much weight on the cable machine, which can cause shoulder strain or lead you to use your torso to push the weight down. Stick to a moderate weight that allows for controlled movements without compromising form.
- Squeeze the Triceps: At the bottom of the movement, focus on squeezing the triceps as hard as possible before slowly returning to the starting position. This additional focus on contraction can enhance muscle activation and growth.
- Keep Elbows Tucked: Ensure your elbows remain close to your sides throughout the movement. Flaring your elbows out can take the focus away from the triceps and place unwanted stress on the shoulders.
Variations for Added Challenge
To add variety or increase the difficulty of rope tricep pushdowns, you can experiment with different grips and techniques.
A popular variation is the single-arm tricep pushdown.
This version allows you to focus on one arm at a time, which can help correct muscle imbalances and improve symmetry between your triceps.
By isolating each arm, you can also achieve a greater mind-muscle connection, which can be beneficial for hypertrophy.
Another variation involves using different attachments, such as a straight bar or V-bar, to change the angle of the pushdown and hit the triceps from slightly different positions.
Dips
Dips are a compound exercise that not only targets the triceps but also engages the chest and shoulders, making them a powerhouse movement for building upper body strength.
Whether you’re using bodyweight or adding extra weight, dips offer a versatile and effective way to develop your triceps while improving overall upper body muscle mass.
Why Dips Are a Compound Powerhouse for Triceps
Dips are considered a compound exercise because they work multiple muscle groups simultaneously.
While the primary focus is on the triceps, dips also recruit the chest and shoulders, particularly when performed with a forward lean.
This combination makes dips incredibly effective for building overall upper body strength.
What sets dips apart is the ability to shift emphasis toward the triceps by adjusting your form slightly.
By keeping your torso more upright and focusing on elbow extension, dips can be tailored to prioritize tricep engagement, making them a go-to exercise for those looking to add mass to their arms.
How to Perform Dips
To perform dips, you can use parallel bars or a bench, depending on your equipment and skill level.
Start by gripping the bars with your hands shoulder-width apart and lifting yourself so your arms are fully extended.
From there, lower your body by bending your elbows until your upper arms are roughly parallel to the floor.
To target the triceps more directly, keep your torso upright and your elbows tucked close to your body.
Push yourself back up to the starting position by extending your arms, being careful not to lock out your elbows at the top.
- Bodyweight Dips: For beginners or those without access to additional weight, bodyweight dips are a great starting point. They provide enough resistance for most people to build tricep strength while also engaging other muscle groups.
- Weighted Dips: Once you’ve mastered bodyweight dips, adding extra weight (via a dip belt, weighted vest, or holding a dumbbell between your legs) can increase the challenge and lead to greater muscle growth. Weighted dips allow for progressive overload, which is key for building size and strength.
Tips for Success
To get the most out of dips, focus on proper form and controlled movement:
- Control Your Descent: Lower yourself slowly and under control to increase time under tension, which is essential for muscle growth. Don’t rush through the descent, as doing so can put unnecessary stress on your shoulders.
- Push Explosively: When pressing yourself back up, use an explosive motion to fully engage the triceps, but be mindful not to lock out your elbows completely at the top, as this can place strain on the joints and reduce tension on the triceps.
- Torso Angle: To emphasize the triceps, maintain a more vertical torso. A slight forward lean will shift some of the load to your chest, which can be useful if you're looking to develop multiple upper body muscles, but for tricep focus, upright posture is key.
Modifications for Beginners and Advanced Lifters
Dips can be scaled for different fitness levels, making them accessible whether you're just starting or you're an advanced lifter.
- Beginners: For those new to dips, band-assisted dips can help by reducing the amount of bodyweight you’re lifting. Using a resistance band looped around the bars and under your knees can provide the extra support needed to perform the movement with proper form. Bench dips are another beginner-friendly variation that allows you to build strength with less intensity.
- Advanced Lifters: If bodyweight dips have become too easy, weighted dips are an excellent way to increase difficulty. Adding weight allows for progressive overload, which is essential for continued muscle growth. Additionally, incorporating slow negatives—where you take extra time on the descent—can increase the challenge and improve strength.
Overhead Tricep Extensions
Overhead tricep extensions are one of the best exercises for targeting the long head of the triceps, a key muscle for adding overall size to your upper arms.
This movement creates a deep stretch and powerful contraction, making it an essential part of any well-rounded tricep workout.
Why Overhead Tricep Extensions Are Key for Size
The long head of the triceps, which runs along the back of your upper arm, is crucial for building noticeable size.
Unlike some tricep exercises that primarily target the lateral and medial heads, overhead tricep extensions are particularly effective at isolating the long head.
This is because the arms are positioned above the head, which fully stretches the long head of the triceps, forcing it to work harder during the contraction.
By focusing on this head, overhead tricep extensions help create the fuller, thicker look many lifters aim for in their arms.
For anyone serious about tricep growth, this exercise is a must-have.
How to Perform Overhead Tricep Extensions
To perform overhead tricep extensions, you can use either a dumbbell or a cable.
Start by holding the weight above your head with both hands, keeping your elbows close to your ears.
Slowly lower the weight behind your head by bending your elbows, feeling the stretch in your triceps.
Then, press the weight back up by extending your arms fully, making sure to engage your triceps throughout the movement.
- Dumbbell Version: Hold one dumbbell with both hands, gripping the inside of the plate or handle. This method allows for a stable grip and the ability to go relatively heavy, making it great for building mass.
- Cable Version: If using a cable, set the pulley at the lowest setting, and grip the rope or handle with both hands. The cable provides constant tension throughout the movement, which can be beneficial for improving muscle endurance and overall control.
The key here is keeping your elbows tucked in as much as possible.
This prevents your shoulders from taking over and ensures the triceps are doing all the work.
Lower the weight slowly to maintain tension and maximize the stretch, then extend fully to engage the muscle completely at the top.
Tips for Success
Proper form is essential to make overhead tricep extensions effective and avoid unnecessary strain on your lower back or shoulders.
A few tips to keep in mind include:
- Engage the Core: As the weight is positioned above your head, it’s easy to over-arch your lower back. To prevent this, engage your core muscles throughout the movement. This will help you maintain proper posture and reduce strain on your spine.
- Full Stretch and Extension: The effectiveness of overhead tricep extensions lies in the range of motion. Lower the weight until you feel a deep stretch in your triceps, and then extend fully at the top. This full range of motion maximizes muscle activation and encourages growth.
- Avoid Flaring Elbows: Keep your elbows as close to your head as possible. If your elbows flare out, it reduces the isolation on the triceps and shifts some of the workload to your shoulders, making the exercise less effective.
Alternatives and Variations
For those looking to add variety to their overhead tricep extensions or improve symmetry between arms, there are a few alternative approaches:
- Single-Arm Overhead Tricep Extensions: Using one arm at a time allows you to focus on each tricep individually, which can help correct muscle imbalances. This variation also enhances the mind-muscle connection, which can lead to better control and muscle activation.
- Seated Overhead Tricep Extensions: Performing the exercise seated can provide more stability, helping you focus solely on the movement and prevent excessive back arching.
- Using a Barbell or EZ Curl Bar: For lifters who prefer barbells, using an EZ curl bar or barbell for overhead tricep extensions can allow for more controlled movements and heavier loads.
Single-Hand Cable Tricep Kickbacks
Single-hand cable tricep kickbacks are a highly effective alternative to traditional dumbbell kickbacks, offering superior tension and control throughout the entire range of motion.
By using a cable machine, you can isolate each arm individually and ensure constant resistance, which leads to better tricep activation and improved muscle development.
Why This Exercise is a Superior Alternative to Dumbbell Kickbacks
One of the main advantages of single-hand cable tricep kickbacks over their dumbbell counterpart is the consistent tension provided by the cable machine.
With dumbbells, gravity reduces the resistance at certain points in the movement, but cables eliminate this problem by maintaining steady resistance from start to finish.
This allows for better muscle engagement, especially at the top of the movement where the triceps are fully contracted.
Additionally, working one arm at a time ensures that you can focus on any imbalances between the left and right triceps, improving symmetry and strength.
How to Perform Single-Hand Cable Tricep Kickbacks
To perform single-hand cable tricep kickbacks, set the pulley of the cable machine to its lowest setting and attach a single handle.
Stand facing the machine, grab the handle with one hand, and step back to create tension in the cable.
Bend your torso slightly forward, keeping your back straight, and tuck your elbow close to your side.
From here, extend your arm fully behind you in a controlled motion, squeezing the tricep at the top.
Slowly return to the starting position, maintaining control throughout the entire movement.
The key to this exercise is keeping your elbow stationary and close to your body, ensuring that only your tricep is doing the work.
Avoid swinging your arm or using momentum to push the weight back, as this reduces the effectiveness of the movement.
Tips for Success
To get the most out of single-hand cable tricep kickbacks, focus on the following tips:
- Smooth, Controlled Movements: Since cables provide constant tension, it's important to perform the movement slowly and deliberately. Rushing through reps can cause you to lose tension and reduce muscle activation.
- Slow Negatives: Pay extra attention to the negative portion (the lowering phase) of the exercise. Lowering the handle slowly increases time under tension, which helps promote muscle growth.
- Full Extension: Make sure to fully extend your arm at the top of the movement to maximize tricep contraction. This ensures you're targeting the muscle as effectively as possible.
Benefits of Cable Over Dumbbell Kickbacks
Using a cable for kickbacks offers several advantages over dumbbells.
The main benefit is better control and constant tension, which keeps the triceps engaged throughout the entire movement.
With dumbbells, the resistance changes depending on your arm position, but cables eliminate that variability.
Additionally, cables allow for easier adjustments in resistance, making it simpler to progressively overload your triceps by gradually increasing the weight.
This leads to more consistent progress and better results over time.
How to Program These Exercises for Maximum Tricep Growth
To maximize tricep growth, it’s important to not only choose the right exercises but also program them effectively into your overall workout routine.
The following guidelines will help you structure your tricep training to ensure you’re hitting all the necessary angles for balanced development while progressively overloading the muscles for strength and size gains.
Integrating These Exercises into Your Routine
When incorporating these exercises, aim to balance isolation and compound movements to fully engage all three heads of the triceps (long, lateral, and medial).
Start with the more demanding compound exercises, such as dips or skull crushers, to take advantage of your energy early in the workout.
Follow with isolation movements, like rope pushdowns and kickbacks, to target the triceps with more precision.
Make sure to adjust the intensity and volume based on your overall training plan and recovery needs.
For optimal results, consider training your triceps 2-3 times per week.
Pair tricep workouts with chest or shoulder days to allow your arms to recover in between sessions.
Keep your reps controlled and focus on proper form throughout each exercise, as rushing through movements will reduce the effectiveness of your workout.
Sample Tricep Routine
Here’s a well-rounded tricep routine that incorporates the exercises discussed, ensuring a full range of motion and balanced muscle engagement:
- Skull Crushers: 3 sets of 8-12 reps
This exercise targets the long head of the triceps with a full range of motion, making it a great starting point when your energy is high. - Rope Tricep Pushdowns: 3 sets of 10-15 reps
Focus on squeezing the triceps at full extension. Rope pushdowns isolate the muscle well, allowing for controlled reps. - Dips: 3 sets to failure (bodyweight or weighted)
Dips are an excellent compound exercise for building overall upper body strength and mass. Go to failure to push the triceps to their limit. - Overhead Tricep Extensions: 3 sets of 8-12 reps
This movement helps engage the long head of the triceps and adds significant size. Make sure to stretch the muscle fully at the bottom. - Single-Hand Cable Tricep Kickbacks: 3 sets of 12-15 reps
End with a high-rep, high-control exercise like kickbacks to isolate the triceps and improve muscle definition and endurance.
Frequency, Volume, and Progression for Different Levels
- Beginners: Start with 1-2 tricep sessions per week, performing 2-3 sets per exercise with moderate weight to build foundational strength. Keep the reps around 10-15, focusing on form over load. Rest for 48 hours between sessions to allow for recovery.
- Intermediate Lifters: Aim for 2-3 tricep sessions per week, with 3-4 sets per exercise. Incorporate both strength (8-10 reps) and hypertrophy (10-15 reps) rep ranges. Gradually increase the weight over time while maintaining proper form.
- Advanced Lifters: Focus on more volume (3-5 sets) and progressive overload, potentially adding additional resistance or increasing time under tension. Train your triceps 2-3 times per week, incorporating heavy compound lifts and isolating exercises with varied rep ranges (6-15 reps). Consider advanced techniques like supersets or slow negatives to challenge the muscles further.
Conclusion
Incorporating these five dumbbell kickback alternatives into your routine can help maximize tricep growth by targeting the muscles with greater control and consistent tension.
Focus on maintaining proper form and gradually increasing weight to ensure steady progress.
With the right programming, you'll see significant improvements in both tricep size and strength.