Dumbbell Prone Triceps Kickback
Description
The dumbbell prone triceps kickback is performed lying face down on an incline bench while extending dumbbells back in a kickback motion. The chest support eliminates body english entirely and isolates the triceps with strict form. It is one of the strictest possible tricep kickback variations.
Muscle Group
Equipment Required
Dumbbell Prone Triceps Kickback Instructions
- Set an incline bench to about 30 to 45 degrees.
- Lie face down on the bench with your chest supported.
- Hold a dumbbell in each hand with arms hanging below shoulders.
- Pin your upper arms against your sides, parallel to the floor.
- Brace your core.
- Extend your elbows to straighten the arms back fully.
- Squeeze the triceps at the top of the extension.
- Return to the bent starting position with control.
Dumbbell Prone Triceps Kickback Form & Visual
Dumbbell Prone Triceps Kickback Benefits
- Strict tricep isolation
- Chest support eliminates body english
- Builds tricep size
- Strong peak contraction
- Useful for hypertrophy training
- Pairs well with bench-supported rows
Dumbbell Prone Triceps Kickback Muscles Worked
- Triceps brachii (long head)
- Triceps brachii (lateral head)
- Anconeus
Dumbbell Prone Triceps Kickback Variations & Alternatives
- Dumbbell Tricep Kickback
- Cable Kickback
- Tricep Pushdown
- Bench Tricep Kickback
