Dumbbell Incline Triceps Kickback
Strengthen your triceps with the Dumbbell Incline Triceps Kickback. This isolation exercise targets all three heads for sculpted, strong arms.
Description
A strength exercise that targets the triceps muscles and involves a dumbbell and an incline bench.
How to Do Dumbbell Incline Triceps Kickback
- 1Setup
Position an incline bench to an angle of about 45-60 degrees, then lie prone (face down) on the bench.
- 2Setup
Hold a dumbbell in each hand with a neutral grip, palms facing each other, allowing them to hang naturally.
- 3Setup
Bend your elbows to 90 degrees, tucking them close to your sides so your upper arms are parallel to the floor and stationary.
- 4
Exhale and extend your forearms backward by contracting your triceps, keeping your upper arms locked in place and only moving your forearms.
- 5
Fully extend your arms until they are straight behind you, squeezing your triceps at the peak of the contraction.
- 6
Inhale and slowly return the dumbbells to the starting position with controlled movement, resisting the weight throughout the eccentric phase.
Tips
- Keep your upper arms completely stationary and parallel to the floor throughout the entire movement to effectively isolate the triceps.
- Focus on a slow, controlled extension and return; avoid swinging the dumbbells to maximize muscle tension and prevent injury.
- Ensure you achieve full elbow extension at the top of the movement to fully contract the triceps and engage all three heads.
- Concentrate on squeezing your triceps hard for a second at the top of the movement to enhance muscle activation.
Common Mistakes
- ×Swinging the weight indicates using momentum instead of triceps strength; slow down the movement significantly and focus on squeezing the triceps.
- ×Allowing the upper arm to drop or swing disengages the triceps; keep your elbows tucked and upper arms parallel to the floor and locked in position.
- ×Not fully extending the arms limits triceps contraction; ensure a complete lockout at the top of the movement to maximize muscle engagement.
Variations
Dumbbell Standing Alternating Tricep Kickback
Strengthen your triceps with the Dumbbell Standing Alternating Tricep Kickback. This isolation exercise targets the back of your upper arms for defined,
Dumbbell Prone Triceps Kickback
Strengthen your triceps with the Dumbbell Prone Triceps Kickback. This isolation exercise effectively targets all three heads for defined upper arms.
Dumbbell Kickback
Strengthen your triceps with the dumbbell kickback. This isolation exercise targets the back of your upper arm for improved definition and strength.
Dumbbell Incline Triceps Extension
Target and sculpt your triceps with the Dumbbell Incline Triceps Extension. This isolation exercise effectively builds upper arm strength and definition.
Related Exercises
Dumbbells Seated Triceps Extension
Strengthen your triceps with the seated dumbbell overhead extension. This isolation exercise effectively targets all three heads of the triceps for upper
Dumbbell Seated Alternate Overhead Triceps Extension
Strengthen your triceps with this seated alternate overhead dumbbell extension. Isolate each arm to build upper arm strength and definition effectively.
Dumbbell Neutral Grip Bench Press
Build strong triceps and upper body with the dumbbell neutral grip bench press. This variation reduces shoulder strain while maximizing triceps engagement.
Dumbbell Forward Lunge Triceps Extension
Combine lower body strength with upper arm definition! The Dumbbell Forward Lunge Triceps Extension targets your quads, glutes, and triceps simultaneously
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Body Up
Master this advanced bodyweight move that combines a pull-up with a dip for complete upper-body strength.
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