Incline Dumbbell Tricep Kickback: Video Tutorial & Exercise Guide
| Workout | Incline Dumbbell Tricep Kickback |
| Primary Muscle Group | Triceps |
| Secondary Muscle Group | Shoulders |
| Equipment Required | Bodyweight |
| Force Type | Push |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Incline Dumbbell Tricep Kickback: Video Tutorial & Exercise Guide
Secondary Muscles Group
Incline Dumbbell Tricep Kickback: Step-by-Step Guide
- Step 1: Adjust an incline bench to a 30-45 degree angle. Grab a dumbbell in each hand and lie face down on the bench with your chest against the pad. Your feet should be firmly on the floor, and your arms should be hanging down naturally.
- Step 2: Keep your elbows tucked in close to your body and bend your arms to form a 90-degree angle. This will be your starting position.
- Step 3: Begin the movement by extending your arms backward, fully straightening your elbows while keeping your upper arms stationary. Focus on squeezing your triceps at the top of the movement.
- Step 4: Hold the extended position for 1-2 seconds, then slowly bend your arms to return to the starting position, keeping control of the dumbbells throughout.
- Step 5: Repeat for the desired number of reps, ensuring that your elbows remain close to your body and your upper arms stay stationary.
Incline Dumbbell Tricep Kickback: Overview
The incline dumbbell tricep kickback is an isolation exercise that targets the triceps, helping to build strength and definition in the back of the arms. By using an incline bench, you can maintain better posture, reduce momentum, and increase the effectiveness of the movement.
This exercise is ideal for enhancing tricep engagement, as it allows you to fully extend your arms against gravity, which maximizes tension on the triceps. It’s a great addition to any upper-body workout, especially for those looking to tone and strengthen their triceps.
Incline Dumbbell Tricep Kickback: Benefits
Incline dumbbell tricep kickbacks isolate the triceps, allowing for better muscle engagement and more effective development of the back of the arms. This movement is excellent for building muscle tone and definition in the triceps while improving overall arm strength.
The incline bench helps to eliminate momentum and cheat reps, ensuring that the triceps do all the work. This setup also promotes better posture and reduces strain on the lower back, making the exercise safer and more focused on the target muscle group.
Additionally, this exercise improves elbow stability and joint health, which is beneficial for other pressing movements like bench presses and push-ups.
Incline Dumbbell Tricep Kickback: Pro Tips & Advanced Techniques
Keep your upper arms stationary throughout the movement to maximize tricep engagement. Avoid using too much weight, which could cause you to swing your arms or lose form. Focus on slow, controlled movements, especially during the lowering phase. For an added challenge, try pausing at the top of the movement and squeezing your triceps for 1-2 seconds. Ready to define your triceps? Let’s kick it back!
Incline Dumbbell Tricep Kickback: Progression Plan
Beginner
Intermediate
Advanced
Incline Dumbbell Tricep Kickback: Frequently Asked Questions (FAQs)
What muscles do Incline Dumbbell Tricep Kickbacks target?
+Incline dumbbell tricep kickbacks primarily target the triceps, with secondary engagement of the shoulder stabilizers.
Are Incline Dumbbell Tricep Kickbacks suitable for beginners?
+Yes, this exercise is suitable for beginners. It’s important to start with lighter weights and focus on maintaining proper form to avoid swinging your arms or using momentum.
How can I make Incline Dumbbell Tricep Kickbacks more challenging?
+To make the exercise more challenging, you can increase the weight, slow down the lowering phase, or incorporate pause reps at the top of the movement to intensify the tricep contraction.
How often should I include Incline Dumbbell Tricep Kickbacks in my routine?
+Incline dumbbell tricep kickbacks can be included 1-2 times per week as part of your arm or upper body workout. They pair well with other tricep-focused exercises or pressing movements.
What common mistakes should I avoid when doing Incline Dumbbell Tricep Kickbacks?
+Avoid swinging your arms or using momentum to lift the dumbbells. Keep your upper arms stationary and focus on extending your arms fully to engage the triceps. Use a weight that allows you to maintain control throughout the movement.
