Instructions

1

Position body in a plank stance on the equipment platform with feet hip-width apart, hands gripping the barbell with a close grip (hands 6-12 inches apart), arms extended at shoulder height parallel to the ground. Core engaged, neutral spine alignment.

2

Grip the barbell firmly with palms facing downward in a neutral or pronated grip. Position the barbell at chest level with elbows slightly bent. Ensure shoulders are packed and stable against the machine frame.

3

Slowly lower the barbell in a controlled manner by bending the elbows, moving them backward while keeping them tucked close to the body. The barbell travels downward and slightly behind the body line. Maintain a stable torso without leaning forward excessively.

4

Press the barbell upward and forward by extending the elbows, returning to the starting position with arms nearly fully extended. Squeeze the triceps at the top of the movement. Avoid locking out completely; maintain slight bend in elbows.

PRIMARY MUSCLESTriceps Brachii

SECONDARY MUSCLESPectoralis Major, Anterior Deltoid, Anconeus

EQUIPMENTSmith machine

DIFFICULTYIntermediate

Overview

When programming for Triceps Brachii growth, the Smith kneeling rear kick stands out as a highly efficient Strength choice. Performing this movement with Smith machine forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Improves overall Hips stability and proprioception during heavy loads.
Allows for a natural movement path that closely mimics functional daily activities.
Utilizes Smith machine to create sustained mechanical tension, forcing deep muscle adaptation.
Promotes balanced muscular development by effectively recruiting the Triceps Brachii and associated synergists.

Common Mistakes

Using excessive momentum to swing the Smith machine rather than controlling the eccentric phase.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Hips.
Losing core tension, leading to poor spinal alignment and reduced power output.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Triceps Brachii.

Pro Tips

If you feel this primarily in your joints rather than the Triceps Brachii, instantly lower the weight and readjust your Smith machine setup.

Muscle Anatomy

The primary driver is the Triceps Brachii. However, the movement also recruits Pectoralis Major, Anterior Deltoid, Anconeus to maintain control of the Smith machine.

Beginner Tips

If you are new to the Smith kneeling rear kick, focus on mastering the movement pattern with zero weight before adding Smith machine.

Smith kneeling rear kick