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Arms Dumbbell Intermediate Unilateral Video

How to do the Incline Dumbbell Triceps Kickback

Primary: Triceps · also works Shoulders.

The Incline Dumbbell Triceps Kickback is an effective isolation exercise that targets the triceps muscles. By using an incline bench, the exercise allows for a fuller range of motion and greater muscle activation compared to performing it on a flat surface. It is ideal for intermediate to advanced lifters looking to focus on triceps definition and strength. The movement requires stability and proper form to prevent strain on the elbow joint.

Demo video: Incline Dumbbell Triceps Kickback · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Set an incline bench at about a 30-45 degrees angle.

  2. 2

    Grab a dumbbell in one hand and lean on the bench with your opposite hand and knee for support.

  3. 3

    Start with your upper arm parallel to the bench and your elbow bent at a 90-degree angle.

  4. 4

    Slowly extend your arm back, straightening your elbow, until your entire arm is parallel to your body, then return to the starting position.

Coaching cues

  • Keep your upper arm stationary, moving only your forearm during the exercise.
  • Ensure your movements are slow and controlled to maximize triceps activation.
  • Avoid locking your elbows at the top of the movement to maintain constant tension on the muscle.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Incline Dumbbell Triceps Kickback alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Dumbbell KickbackDumbbell · beginner Overhead Triceps ExtensionDumbbell · beginner Bent Over Dumbbell KickbacksDumbbell · beginner Dumbbell One Arm ExtensionDumbbell · beginner Dumbbell Triceps ExtensionDumbbell · beginner Plate Tricep ExtensionsDumbbell · beginner

Frequently asked questions

What muscles does the Incline Dumbbell Triceps Kickback work?

Primary: Triceps. Secondary: Triceps, Shoulders

How many sets and reps of Incline Dumbbell Triceps Kickback should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Incline Dumbbell Triceps Kickback?

Same movement pattern, different equipment: Dumbbell Kickback, Overhead Triceps Extension, Bent Over Dumbbell Kickbacks, Dumbbell One Arm Extension, Dumbbell Triceps Extension, Plate Tricep Extensions.

Is the Incline Dumbbell Triceps Kickback good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.