Dumbbell Incline Triceps Kickback

Description

How to Do Dumbbell Incline Triceps Kickback

1. 1
   Setup

   Position an incline bench to an angle of about 45-60 degrees, then lie prone (face down) on the bench.

2. 2
   Setup

   Hold a dumbbell in each hand with a neutral grip, palms facing each other, allowing them to hang naturally.

3. 3
   Setup

   Bend your elbows to 90 degrees, tucking them close to your sides so your upper arms are parallel to the floor and stationary.

4. 4

   Exhale and extend your forearms backward by contracting your triceps, keeping your upper arms locked in place and only moving your forearms.

5. 5

   Fully extend your arms until they are straight behind you, squeezing your triceps at the peak of the contraction.

6. 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.