Dumbbell Incline Triceps Kickback

Strengthen your triceps with the Dumbbell Incline Triceps Kickback. This isolation exercise targets all three heads for sculpted, strong arms.

IntermediateUpper Arms Dumbbell

Movement: Isolation
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Dumbbell Incline Triceps Kickback

Isolation

Dumbbell Standing Alternating Tricep Kickback

Upper Arms · Dumbbell

Intermediate

Isolation

Dumbbell Prone Triceps Kickback

Upper Arms · Triceps Brachii · Dumbbell

Intermediate

Isolation

Dumbbell Kickback

Upper Arms · Triceps Brachii · Dumbbell

Intermediate

Isolation

Dumbbell Incline Triceps Extension

Upper Arms · Triceps Brachii · Dumbbell

Intermediate

Description

A strength exercise that targets the triceps muscles and involves a dumbbell and an incline bench.

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How to do Dumbbell Incline Triceps Kickback

01
Setup
Position an incline bench to an angle of about 45-60 degrees, then lie prone (face down) on the bench.
02
Setup
Hold a dumbbell in each hand with a neutral grip, palms facing each other, allowing them to hang naturally.
03
Setup
Bend your elbows to 90 degrees, tucking them close to your sides so your upper arms are parallel to the floor and stationary.
04
Exhale and extend your forearms backward by contracting your triceps, keeping your upper arms locked in place and only moving your forearms.
05
Fully extend your arms until they are straight behind you, squeezing your triceps at the peak of the contraction.
06
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.

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Questions

Is Dumbbell Incline Triceps Kickback good for beginners?

Dumbbell Incline Triceps Kickback is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Dumbbell Incline Triceps Kickback?

You need Dumbbell to perform Dumbbell Incline Triceps Kickback. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Dumbbell Incline Triceps Kickback?

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.

What are common mistakes when doing Dumbbell Incline Triceps Kickback?

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.