Dumbbell Prone Triceps Kickback exercise animation (Hombre)

Dumbbell Prone Triceps Kickback

Músculo objetivo
Triceps Brachii
Equipamiento
Dumbbell
Parte del cuerpo
Upper Arms
Tipo
Strength

The dumbbell prone triceps kickback is an isolation exercise that targets the triceps brachii, performed lying face-down on an incline bench. The prone position braces your torso and removes momentum, so the triceps do the work of extending the elbow against the dumbbell. It's a good accessory for building arm definition and locking out strength.

Cómo hacer el Dumbbell Prone Triceps Kickback

  1. 1Set an incline bench to roughly 30–45° and lie face-down on it with your chest and stomach supported and your head past the top edge.
  2. 2Hold a dumbbell in each hand with a neutral grip (palms facing in) and let your arms hang straight down toward the floor.
  3. 3Raise your upper arms until they are parallel with your torso, keeping your elbows tucked close to your sides. This is your starting position.
  4. 4Keeping your upper arms fixed, extend your elbows to drive the dumbbells back and up until your arms are fully straight behind you.
  5. 5Squeeze your triceps hard at the top, holding the lockout for a brief moment.
  6. 6Lower the dumbbells under control by bending only at the elbows, returning to the start without letting your upper arms drop.
  7. 7Complete your reps, then bring the dumbbells back to your sides and set them down with control.

Consejos de técnica

  • Keep your upper arms pinned in place throughout the set — only your forearms should move, hinging at the elbow.
  • Use a slow, controlled tempo and pause at full extension; the prone position rewards strict form over heavy weight.
  • Pick a lighter dumbbell than you would for a pressing move, since this is a single-joint isolation exercise.
  • Keep your neck relaxed and your head in a neutral line with your spine rather than craning it up.

Errores comunes

  • Letting the upper arms swing or drop, which turns the lift into a row and shifts the load off the triceps.
  • Only half-extending the elbow, so you never reach the lockout where the triceps work hardest.
  • Using too much weight and jerking the dumbbells up, which adds momentum and removes tension from the target muscle.
  • Lifting your chest off the bench to heave the weight, which sacrifices the strict support that makes this movement effective.

Preguntas frecuentes

What muscles does the dumbbell prone triceps kickback work?

It isolates the triceps brachii, the muscle on the back of your upper arm that straightens the elbow. The prone bench support keeps other muscles from assisting, so the triceps do nearly all of the work.

Why do it prone on an incline bench?

Lying face-down braces your torso against the bench, which eliminates the body swing and momentum that often creep into a standing kickback. That makes the triceps work in stricter isolation through a full range of motion.

How many sets and reps should I do?

As an isolation accessory, 3–4 sets of 10–15 reps with a controlled tempo works well. Choose a weight you can fully lock out on every rep without swinging.

Is the dumbbell prone triceps kickback good for beginners?

Yes. The bench support makes the movement easy to learn and hard to cheat, so beginners can groove strict elbow-extension technique. Start light and focus on a full squeeze at the top.

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