Smart Workout Diary

Incline Dumbbell Triceps Kickback

The incline dumbbell triceps kickback is an isolation exercise performed chest-down on an incline bench while extending the elbow behind the body. It primarily trains the triceps and helps develop elbow-extension strength and upper-arm muscle control.

Demonstration

Incline Dumbbell Triceps Kickback — demonstration 1
Incline Dumbbell Triceps Kickback — demonstration 2

Instructions

  1. Set an incline bench to a moderate angle and place a light dumbbell in each hand.
  2. Lie chest-down on the bench with your feet firmly on the floor, arms hanging straight down, and palms facing inward.
  3. Pull your upper arms alongside your torso and bend your elbows to about 90 degrees; keep the upper arms still.
  4. Exhale and extend both elbows until your arms are straight behind you, squeezing the triceps without locking the elbows forcefully.
  5. Inhale as you slowly bend the elbows and return the dumbbells to the starting position. Keep your chest supported and repeat with control.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Use a light load so the upper arms remain still; swinging the shoulders reduces triceps emphasis.
  2. Keep the wrists neutral and move only at the elbows through a controlled range.
  3. Do not rush the lowering phase or forcefully lock out the elbows.
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