TECHNIQUE SCHOOL

Arm yourself with proper form for the tricep kickback

Hands up if you’re guilty of bicep bias on arm day. While grunting over your 100th hammer curl seems like a fast track to strong arms, overlooking your triceps could be scuppering those gun goals. ‘Your triceps are made up of three components and are the bigger part of your upper arms, while the biceps comprise just two segments,’ says physiotherapist Tak Wing Yu. And toned tris have extra exercise benefits. ‘They keep you stabilised during moves such as planks and press-ups,’ explains master trainer and director at Fit Girl Enterprises Aneeka Buys. As an open-chain exercise – where your body is still as you move an individual part – the tricep kickback works an isolated area. Great if you’re injured, or just suffering leg-day DOMS. Its effectiveness lies in the isolation – as you extend your arm back, keep your elbows tucked into your torso to fully activate your triceps; if you don’t, you’ll end up working your biceps instead. Remember, as this is a weighted move, you could injure your wrists and elbows if you start too heavy, don’t warm up properly or have shoddy form. Begin with an easy weight and take it slowly – it’s tougher than it looks.

AVOID IF…

You’ve got an upper-body injury – check with your doctor beforehand.

Your head and neck should be in a neutral position Keep your upper arms still – no swinging Keep your shoulders back and down, and elbows tucked in Maintain a straight back and tight core Hinge forward at the hips, but don’t twist