Exercise guide
Dumbbell Incline Triceps Kickback
- Beginner
- Isolation
- Rep-based
- Back
- Chest
- Upper arms
The incline bench provides chest support to eliminate momentum, allowing for strict isolation of the triceps with a specific emphasis on the long head. This variation reduces lower back strain compared to the standing version while ensuring a constant tension on the muscle.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set an incline bench to approximately 45 degrees.
- Lie chest-down on the bench with your feet firmly on the floor and your head cleared over the top edge.
- Hold a dumbbell in each hand with a neutral grip (palms facing each other).
- Pull your elbows up so your upper arms are parallel to your torso and tucked tightly against your ribs.
How to do it
- Exhale and extend your arms backward by straightening your elbows until your arms are fully locked out.
- Squeeze your triceps forcefully at the top of the movement for a one-second pause.
- Inhale as you slowly lower the dumbbells back to the starting position, keeping your upper arms stationary.
- Maintain a controlled tempo, focusing on a 2-second extension and a 2-second return.
Form checklist
- Keep your elbows pinned to your sides throughout the entire set.
- Ensure your upper arms remain parallel to the floor; do not let the elbows drop.
- Avoid swinging the weights or using momentum to lift.
- Keep your chest pressed firmly against the bench and your neck in a neutral position.
Pro tips
- At the peak of the contraction, slightly rotate your wrists so your palms face the ceiling to maximize the squeeze in the lateral head.
- Focus on the mind-muscle connection by imagining your forearm is a pendulum moving around a fixed elbow joint.
Make it harder
- Pause for 3 seconds at full extension to increase time under tension.
- Perform the exercise unilaterally (one arm at a time) to focus on correcting muscle imbalances.
Frequently asked
- What muscles does the dumbbell incline triceps kickback work?
- The dumbbell incline triceps kickback primarily targets the triceps, and also works the abs and glutes as secondary muscles.
- What equipment do you need for the dumbbell incline triceps kickback?
- The dumbbell incline triceps kickback uses dumbbell.
- Is the dumbbell incline triceps kickback good for beginners?
- Yes. The dumbbell incline triceps kickback is a beginner-friendly movement and a strong foundation to build on.