Dumbbell Prone Tricep Kickback

Dumbbell Prone Triceps Kickback Instructions

- An adjustable bench (set to an incline)

Positioning

1. Adjust the Bench: Position an adjustable bench at a 30 to 45-degree incline.
2. Lie Face Down: Lay face down on the bench, ensuring that your torso is supported and your head hangs off the end slightly.
3. Feet Position: Keep your feet flat on the floor or resting lightly on the ground behind you for balance.
4. Hold the Dumbbells: Grasp a dumbbell in each hand with your palms facing each other and arms hanging straight down towards the floor.

Movement

1. Starting Position: Keep your upper arms close to your body and bend your elbows at a 90-degree angle, bringing the dumbbells up to your sides.
2. Extend the Arms: Exhale and extend your arms back by straightening your elbows, moving the dumbbells back until your arms are fully extended. Focus on contracting your triceps.
3. Hold and Squeeze: At the top of the movement, hold for a brief moment and squeeze your triceps to maximize engagement.
4. Return to Start: Inhale and slowly bend your elbows to return to the starting position, ensuring control throughout the movement.
5. Repeat: Perform the desired number of repetitions while maintaining proper form.

Tips

- Keep your back straight and avoid arching it during the movement.
- Focus on using your triceps to move the weights rather than swinging your arms.
- Start with lighter weights to master the technique before progressing to heavier dumbbells.