Dumbbell Prone Triceps Kickback

Description

How to Do Dumbbell Prone Triceps Kickback

1. 1
   Setup

   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.

2. 2
   Setup

   Ensure your upper arms are parallel to the floor, forming a 90-degree angle at your elbows, with your forearms hanging perpendicularly.

3. 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. 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.