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.
Description
A workout that targets the triceps by extending the arm backward while lying prone on a bench.
How to Do Dumbbell Prone Triceps Kickback
- 1Setup
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.
- 2Setup
Ensure your upper arms are parallel to the floor, forming a 90-degree angle at your elbows, with your forearms hanging perpendicularly.
- 3
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.
- 4
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.
Variations
Dumbbell Standing Kickback
Strengthen your triceps with the dumbbell standing kickback. This isolation exercise targets the back of your upper arms for defined, sculpted muscles.
Dumbbell Seated Kickback
Master the Dumbbell Seated Kickback to sculpt and strengthen your triceps. This isolation exercise targets all three heads for defined upper arms.
Dumbbell Lying Triceps Extension
Target your triceps with the dumbbell lying triceps extension. Perform this isolation exercise on a flat bench to build strong, 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.
Related Exercises
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 Lying Single Extension
Target your triceps with the dumbbell lying single extension. This isolation exercise strengthens your upper arms by extending one arm at a time.
Dumbbell Lying One Arm Supinated Triceps Extension
Sculpt your triceps with the Dumbbell Lying One Arm Supinated Triceps Extension. This isolation exercise targets all three heads for impressive arm
Dumbbell Lying Alternate Extension
Sculpt and strengthen your triceps with the dumbbell lying alternate extension. This isolation exercise targets all three heads for impressive arm
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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