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.
- Movement
- Isolation
- Force
- Push
- Per set
- 45s
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Prone Triceps Kickback
Dumbbell Standing Kickback
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Seated Kickback
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Lying Triceps Extension
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Kickback
Upper Arms · Triceps Brachii · Dumbbell
Description
A workout that targets the triceps by extending the arm backward while lying prone on a bench.
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How to do Dumbbell Prone Triceps Kickback
- 01Setup
Lie face down on an incline bench set to a low angle (around 30-45 degrees), allowing your arms to hang straight down toward the floor while holding a dumbbell in each hand with a neutral grip.
- 02Setup
Ensure your upper arms are parallel to the floor, forming a 90-degree angle at your elbows, with your forearms hanging perpendicularly.
- 03
Keeping your upper arms stationary and tucked close to your body, exhale and extend your forearms backward until your arms are fully straight, squeezing your triceps at the peak contraction.
- 04
Inhale and slowly lower the dumbbells back to the starting position with control, allowing your forearms to return to a perpendicular hang without letting your upper arms drop.
Tips
- Focus on keeping your upper arms locked in place throughout the movement to isolate the triceps effectively and prevent shoulder involvement.
- Control both the eccentric (lowering) and concentric (lifting) phases, avoiding momentum to maximize muscle tension and engagement.
- Choose a weight that allows for full elbow extension and a strong triceps contraction without compromising form.
Common mistakes
- Swinging the dumbbells using momentum rather than triceps strength reduces muscle activation; instead, use a controlled, deliberate motion.
- Letting the upper arms drop during the eccentric phase engages the shoulders more than the triceps; keep your upper arms parallel to the floor at all times.
- Failing to fully extend the elbows limits triceps contraction; ensure a complete lockout at the top of the movement for maximum benefit.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Prone Triceps Kickback work?
Dumbbell Prone Triceps Kickback primarily targets Triceps Brachii.
Is Dumbbell Prone Triceps Kickback good for beginners?
Dumbbell Prone 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 Prone Triceps Kickback?
You need Dumbbell to perform Dumbbell Prone 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 Prone Triceps Kickback?
Focus on keeping your upper arms locked in place throughout the movement to isolate the triceps effectively and prevent shoulder involvement. Control both the eccentric (lowering) and concentric (lifting) phases, avoiding momentum to maximize muscle tension and engagement. Choose a weight that allows for full elbow extension and a strong triceps contraction without compromising form.
What are common mistakes when doing Dumbbell Prone Triceps Kickback?
Swinging the dumbbells using momentum rather than triceps strength reduces muscle activation; instead, use a controlled, deliberate motion. Letting the upper arms drop during the eccentric phase engages the shoulders more than the triceps; keep your upper arms parallel to the floor at all times. Failing to fully extend the elbows limits triceps contraction; ensure a complete lockout at the top of the movement for maximum benefit.
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Assisted Standing Triceps Dip
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Bodyweight Kneeling Push-up Row
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Free · iPhone only · Available on the App Store