Hinged forward with your upper arms pinned to your sides, you kick the weights back until your arms are straight. This tricep kickback counter follows your elbow and counts each rep out loud.
Work both arms or one at a time. The arm nearest the phone is the one that counts, so in one-arm mode keep the arm you pick nearest the phone.
Phone setup
Set the phone upright at chest height, a few steps back, with you side-on to it and your whole body in the frame.
Hinge at the hips with your torso nearly level, dumbbells in hand and your upper arms pinned to your sides.
- In one-arm mode, keep the arm you pick nearest the phone, and at the switch turn around so the other arm is nearest.
Form cues
- Hinge at the hips. Tip forward until your torso is nearly level, and hold that shape for the set.
- Pin your upper arms. Keep them against your sides so only your forearms move.
- Kick back to straight. Extending your arm with the weight behind you is the far position of the rep.
- Bend back to a right angle. Returning your elbow to a right angle completes the rep.
Common mistakes
- Letting the upper arm swing. If your upper arm drifts, the kickback turns into a row. Pin it to your side.
- Standing too upright. Keep your torso nearly level so the weights can travel back.
- Stopping before straight. A kick that never straightens your arm doesn't reach the far position and isn't counted.
How FitnessBruh counts it
The counter follows the angle at your elbow. A right angle is the start, a straight arm with the weight kicked back is the far position, and bending back completes the rep.
You can work both arms or one at a time, and the arm nearest the phone is the one counted. In one-arm mode, keep the arm you pick nearest the phone; the coach calls the switch, you turn around so the other arm is nearest, and the set ends after both arms.
Counting begins once the camera has a steady view of your shoulders and hips, so hinge into place during the five-second countdown.
FAQ
Which arm does the tricep kickback counter follow?
The arm nearest the phone. In one-arm mode, keep the arm you pick nearest the phone.
Can I work one arm at a time?
Yes. Choose one-arm mode, and the coach calls the switch. Turn around so the other arm is nearest the phone, and the set ends after both arms.
Where does the phone go for tricep kickbacks?
Upright at chest height, a few steps back, with you side-on and your whole body in the frame.
