Patadas Traseras Guide: Tricep Kickback Technique
Learn how to master patadas traseras with our expert guide. Improve tricep definition and upper body strength with proper form and bench setup.
How to Perform
- Place your left knee and left hand firmly on a flat bench for support while keeping your back parallel to the floor.
- Hold a dumbbell in your right hand and tuck your right upper arm close to your torso, forming a 90-degree angle at the elbow.
- Exhale and extend your arm backward until it is fully straight, focusing on the contraction of the tricep muscle.
- Hold the peak contraction for one second without letting your shoulder drop or rotate.
- Slowly lower the dumbbell back to the starting position by bending only at the elbow.
- Complete the desired number of repetitions before switching to the opposite arm.
Common Mistakes
- Swinging the weight using momentum instead of controlled muscle force
- Dropping the elbow below the torso line during the movement
- Arching or rounding the lower back instead of maintaining a flat spine
- Using a weight that is too heavy to allow for a full squeeze at the top
Muscles Worked
Primary movers
- Triceps
Stabilizers
- Rear Deltoids
- Core
- Latissimus Dorsi
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Triceps · Arms