Exercise guide
Dumbbell Prone Triceps Kickback
- Beginner
- Isolation
- Rep-based
- Chest
- Upper arms
- Waist
The prone triceps kickback isolates all three heads of the triceps by using an incline bench to stabilize the torso, eliminating momentum and ensuring the muscle remains under constant tension.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set an incline bench to a 30-45 degree angle.
- Lie chest-down on the bench with your feet braced firmly on the floor for stability.
- Hold a dumbbell in each hand with a neutral grip (palms facing in).
- Pull your elbows up so your upper arms are parallel to your torso and pinned to your sides.
How to do it
- Exhale and extend your arms back 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 and slowly lower the dumbbells back to the starting position, stopping when your elbows reach a 90-degree angle.
- Maintain a controlled 2-1-2 tempo, ensuring your upper arms remain completely stationary throughout.
Form checklist
- Keep your elbows tucked tightly against your ribs; do not let them flare out.
- Ensure only your forearms move; the upper arm should stay parallel to the floor.
- Keep your chest pressed against the bench and your neck in a neutral position.
- Avoid swinging the weights or using momentum to reach full extension.
Pro tips
- At the top of the movement, slightly rotate your wrists so your pinkies face the ceiling to maximize the contraction of the long head.
- Focus on the mind-muscle connection by imagining you are pushing the weight toward a wall behind you rather than lifting it up.
Make it harder
- Incorporate a 3-second isometric hold at the point of full extension on every rep.
- Perform '1.5 reps' by extending fully, lowering halfway, extending again, and then lowering all the way.
Frequently asked
- What muscles does the dumbbell prone triceps kickback work?
- The dumbbell prone triceps kickback primarily targets the triceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the dumbbell prone triceps kickback?
- The dumbbell prone triceps kickback uses dumbbell.
- Is the dumbbell prone triceps kickback good for beginners?
- Yes. The dumbbell prone triceps kickback is a beginner-friendly movement and a strong foundation to build on.