Incline Dumbbell Triceps Kickback
Want to train your triceps effectively with an exercise that also improves your posture and core strength? Try the incline dumbbell triceps kickback. This variation of the classic triceps kickback provides a more intense focus on the triceps due to the incline position.
Execution
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1
Find a bench and set it to an incline of approximately 45 degrees.
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2
Hold a dumbbell in each hand and lean your chest against the bench so that your back is aligned with your legs.
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3
Keep your arms at your sides with your elbows slightly bent.
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4
Inhale, then bring the dumbbells up by bending your elbows and pulling the weights toward your hips.
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5
Hold this position briefly, then fully extend your arms backward. Make sure to move only your forearms.
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6
Pause at the top of the movement, then slowly lower the weights back to the starting position.
Benefits
- Strengthens and defines the triceps.
- Improves posture through stabilization of the shoulders and back.
- Increases core stability due to the incline position.
Common Mistakes
- ! Using too much weight: This can lead to poor form and possible injuries. Start light and increase the weight gradually.
- ! Not fully extending: Make sure to fully extend your arms to achieve maximum triceps activation.
- ! Not keeping your back straight: A rounded back can lead to unnecessary pressure on your spine. Keep your back straight and your core tight.
Targeted Muscles
The primary focus is on the triceps brachii. The deltoid muscles and the muscles around your shoulder blades are also lightly engaged due to the stabilization required in the incline position.
Possible Alternatives
- Lower the incline for a less intense variation.
- Use a resistance band instead of dumbbells for variation in resistance.
- Perform the exercise standing with a slight forward lean if you do not have access to an incline bench.
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