Dumbbell Incline Triceps Kickback
Dumbbell Incline Triceps Kickback Exercise Description
The Dumbbell Incline Triceps Kickback is a chest-supported elbow extension that targets the triceps brachii (long, lateral, and medial heads). Using an incline bench helps reduce torso swing and emphasizes strict elbow movement, improving control and minimizing momentum. The primary action is extending the elbow while keeping the upper arm fixed alongside the torso and the spine neutral. Scapular stabilizers (middle/lower trapezius and rhomboids) assist by holding the shoulder girdle steady, while the posterior deltoid helps maintain humeral position. This controlled, single-joint pattern is useful for focused triceps work without excessive load on the lower back.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Lateral Head
- Assisting Muscles: Triceps Brachii - Long Head, Triceps Brachii - Medial Head
- Stabilizing Muscles: Deltoid - Posterior, Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Other
- Equipment: Dumbbell
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Single-joint
- Muscle Location: Outer Tricep
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Dumbbell Incline Triceps Kickback Exercise
‘- Set a low-to-moderate incline bench and lie prone with your chest supported and feet grounded for balance.
– Hold a dumbbell in each hand (or work one arm at a time) with a neutral grip; keep wrists straight.
– Gently pull shoulder blades down and back to set the scapulae; maintain a neutral neck and spine.
– Bring upper arms alongside your torso with elbows bent about 90 degrees; forearms point toward the floor.
– Without moving the upper arm, extend the elbow until the forearm aligns with the upper arm; do not hyperextend or shrug.
– Keep ribs “down,” avoid arching the lower back, and prevent the elbows from drifting forward or downward.
– Briefly hold the end position with the triceps fully contracted while keeping wrists neutral.
– Lower the dumbbells under control by flexing the elbows, stopping before the upper arm loses its fixed position.
– Repeat with identical form on the other side if training unilaterally.
Dumbbell Incline Triceps Kickback Tips
‘- Set the bench to a low-to-moderate incline and lie prone with your chest fully supported.
– Keep your feet grounded to help maintain balance on the bench.
– Use a neutral grip on the dumbbells and keep your wrists straight throughout the movement.
– Gently pull your shoulder blades down and back to set them before you start.
– Maintain a neutral neck and spine while lying on the bench.
– Position your upper arms alongside your torso with elbows bent about 90 degrees and forearms pointing toward the floor.
– As you extend, keep the upper arm fixed and move only at the elbow.
– Extend the elbow until the forearm lines up with the upper arm, avoiding hyperextension and shoulder shrugging.
– Keep your ribs “down” and avoid arching your lower back as you move.
– Prevent your elbows from drifting forward or downward during the kickback.
– Briefly hold the end position with the triceps fully contracted while keeping wrists neutral.
– Lower the dumbbells under control and stop before your upper arm loses its fixed position.
– If training one arm at a time, repeat with identical form on the other side.
Dumbbell Incline Triceps Kickback Beginner Introduction
The Dumbbell Incline Triceps Kickback is a targeted arm exercise performed while lying face down on an angled bench with dumbbells in hand. Because the chest rests on the bench, the body stays more stable and swinging through the torso is reduced, so the motion centers on straightening and bending at the elbow. This creates a focused challenge for the back of the upper arms, with the upper arm staying in a steady position beside the body throughout the movement.
Muscles around the shoulder blades and the rear shoulders play a supporting role by holding the shoulder area firm as the arms move. The bench support also lessens demand on the lower back, which can be helpful when the goal is to load the triceps without much strain through the spine. Overall, this is a controlled, single-joint style movement that highlights precision, smooth tempo, and a strong squeeze at the end of each repetition rather than heavy momentum.