Dumbbell Incline Tricep Kickback
Isolate and strengthen your triceps with this incline variation! A great way to add definition to your arms using a bench.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Dumbbell Incline Triceps Kickback
An adjustable bench
1. Set Up the Bench:
Adjust the bench to a 30-45 degree incline. Make sure it is stable and secure.
Positioning Your Body:
Sit on the bench with your chest resting against it.
Your feet should be firmly planted on the ground.
Hold one dumbbell in each hand, with your palms facing each other.
Let your arms hang down towards the floor.
Starting Position:
Bend at your elbows to bring the dumbbells up so they are aligned with your lower ribs.
Keep your elbows close to your body and bent at about a 90-degree angle.
The Movement:
Exhale as you extend both arms straight back, focusing on squeezing your triceps at the top of the movement.
Keep your upper arms stationary throughout the exercise; only your forearms should move.
Return to Start:
Inhale as you slowly lower the dumbbells back to the starting position, maintaining control.
Repetitions:
Aim for 10-15 repetitions for 2-3 sets, adjusting the weight as necessary.
Tips:
Focus on keeping your core engaged to maintain stability.
Avoid using momentum; the movement should be slow and controlled.
If you experience any discomfort in your shoulders, reduce the weight or adjust your form.