Dumbbell Incline Triceps Kickback

oec:dumbbell-incline-triceps-kickback

An isolation exercise that targets the triceps by extending the elbows while supported chest-down on an incline bench.

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Also called: Lying Triceps Kickback, Chest-Supported Dumbbell Triceps Kickback, Incline Dumbbell Triceps Kickback, Prone Incline Triceps Kickback

How to do it

Set an adjustable bench to a moderate incline (around 45 to 60 degrees).
Hold a dumbbell in each hand with a neutral grip (palms facing inward).
Lie chest-down against the incline pad with your feet firmly planted on the floor.
Pull your elbows up and back alongside your torso until your upper arms are roughly parallel to your torso.

Keep your upper arms locked in place and extend your elbows, pressing the dumbbells backward.
Contract your triceps firmly at the top of the movement when your arms reach full extension.
Lower the dumbbells under control back to a 90-degree elbow bend without letting your upper arms drop.

Exhale as you extend your elbows back; inhale as you return the dumbbells to the starting position.

Swinging the upper arms forward and back to gain momentum.: Lock your upper arms stationary against your ribs so only your forearms hinge at the elbow.
Dropping the elbows below torso level during the set.: Engage your rear delts and upper back to hold your elbows high throughout the entire range of motion.

Use moderate to light weights to avoid excessive strain on the shoulder joint and elbow tendon.

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