About this exercise
A triceps isolation exercise performed lying face down on an adjustable bench. The prone position eliminates momentum and stabilizes the upper body, placing constant tension on the triceps throughout the full range of motion.
Dumbbell Prone Triceps Kickback
Step by step instructions, muscle activation and variants for the Dumbbell Prone Triceps Kickback.
MediumTriceps
How to Perform
- Set an adjustable bench to a low incline and lie face down on it, holding a dumbbell in each hand
- Let your arms hang straight down toward the floor with elbows bent at roughly 90 degrees
- Brace your core and keep your upper arms parallel to the floor
- Extend both forearms back and upward until your arms are fully straight
- Pause at the top, squeezing your triceps hard
- Slowly lower the dumbbells back to the starting position under control
Muscle Activation
Primary
Triceps
About the Dumbbell Prone Triceps Kickback
The Dumbbell Prone Triceps Kickback is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
