Dumbbell Incline Triceps Kickback
- Target muscle
- —
- Equipment
- Dumbbell
- Body part
- Upper Arms
- Type
- Strength
The dumbbell incline triceps kickback is an isolation exercise that targets the triceps, working all three heads as you straighten the elbow into a full lockout. Performed chest-supported on an incline bench, the angle keeps your upper arm fixed and removes momentum, making it a focused finisher for building elbow-extension strength and arm definition.
How to do the Dumbbell Incline Triceps Kickback
- 1Set an incline bench to roughly 30–45° and hold a dumbbell in each hand with a neutral grip (palms facing in).
- 2Lie chest-down on the bench so your torso is supported and your feet are planted for balance.
- 3Let your arms hang, then pull your upper arms up and back until they are parallel to the floor and pinned against your sides.
- 4Keeping your upper arms still, extend at the elbows to drive the dumbbells back until your arms are fully straight.
- 5Squeeze the triceps hard at the top for a brief pause with your elbows locked out.
- 6Lower the dumbbells under control by bending only at the elbows, returning to the start without letting your upper arms drop.
- 7Complete your reps, then set the dumbbells down with control.
Form tips
- Keep your upper arms locked in place throughout the set — all the movement should come from the elbow joint, not the shoulder.
- Use a lighter weight than you would for a standard pressing movement; this is an isolation exercise where control beats load.
- Pause and squeeze at full extension to maximize tension on the triceps before lowering.
- Use a slow, controlled tempo on the way down so the triceps stay under tension instead of the weight swinging back.
Common mistakes
- Letting the upper arms swing down or forward, which turns the lift into a shoulder movement and takes tension off the triceps.
- Using too much weight and heaving the dumbbells, which adds momentum and reduces the work done by the triceps.
- Not fully straightening the elbows, which cuts the rep short and skips the lockout where the triceps work hardest.
- Lifting your chest off the bench to cheat the weight up, which removes the support that makes this exercise strict.
Frequently asked questions
What muscles does the dumbbell incline triceps kickback work?
It isolates the triceps, the muscle on the back of the upper arm. Straightening the elbow against the dumbbell trains all three heads of the triceps, with the strongest contraction at the lockout.
Why do the kickback on an incline bench?
The chest-supported incline position fixes your torso and upper arms so you can't use momentum or swing the weight. That makes the movement stricter and keeps the tension on the triceps.
How many sets and reps should I do?
Because this is an isolation move, higher reps with lighter weight work well — try 2–3 sets of 12–15 reps. Use it toward the end of an arm or push workout as a finisher.
Is the dumbbell incline triceps kickback good for beginners?
Yes. The bench support keeps your form honest and is forgiving on the lower back, making it a good way to learn strict elbow extension before progressing to heavier triceps work.
