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.
2. 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.
3. 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.
4. 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.
5. Return to Start:
- Inhale as you slowly lower the dumbbells back to the starting position, maintaining control.
6. 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.