Bodyweight Pulsing Triceps Kickback

Instructions

1
Stand with feet shoulder-width apart, knees slightly bent, and arms relaxed at sides. Maintain neutral spine with shoulders back and chest open.
2
Prepare by engaging core and taking a deep breath. Position arms ready to perform abduction movement with elbows slightly bent throughout the exercise.
3
Inhale while slowly raising both arms out to the sides in a controlled manner, keeping elbows slightly bent. Lower arms back to starting position with control, allowing shoulders to remain engaged throughout the lowering phase.
4
Exhale while actively raising both arms laterally to shoulder height or slightly above in a smooth, controlled arc. Squeeze shoulder muscles at the top of the movement before returning to start position.
PRIMARY MUSCLESDeltoids
SECONDARY MUSCLESTrapezius, Rotator Cuff, Serratus Anterior, Upper Pectoralis
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

If you want to isolate and overload the Deltoids, the Bodyweight Pulsing Triceps Kickback is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Upper Arms, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Significantly enhances the structural integrity and power of the Deltoids.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Improves overall Upper Arms stability and proprioception during heavy loads.

Common Mistakes

  • Failing to achieve a full range of motion, which drastically limits Deltoids engagement.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Upper Arms.
  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
  • Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

If you feel this primarily in your joints rather than the Deltoids, instantly lower the weight and readjust your Body weight setup.

Exercise Variations

  • Dumbbell Bodyweight Pulsing Triceps Kickback
  • Cable Bodyweight Pulsing Triceps Kickback
  • Banded Bodyweight Pulsing Triceps Kickback

Beginner Tips

If you are new to the Bodyweight Pulsing Triceps Kickback , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions