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Dumbbell Prone Triceps Kickback

Dumbbell Prone Triceps Kickback

The Dumbbell Prone Triceps Kickback is a highly effective exercise for targeting the triceps muscles, which are located on the back of your upper arms. This exercise specifically engages and isolates the triceps, helping to tone and strengthen this area. To perform the Dumbbell Prone Triceps Kickback, you will need a set of dumbbells and a flat bench or exercise mat. Begin by placing your right knee and right hand on the bench, with your left foot firmly planted on the ground. Hold a dumbbell in your left hand, with your arm fully extended and your palm facing inwards towards your body. Keeping your upper arm still, exhale as you slowly lift the dumbbell towards the ceiling by extending your elbow. Focus on squeezing your triceps at the top of the movement. Inhale as you slowly lower the weight back down to the starting position, ensuring that you maintain control and a steady pace throughout the exercise. Complete the desired number of repetitions and then switch sides. The Dumbbell Prone Triceps Kickback is an excellent exercise to add to your upper body workout routine, as it targets the often-neglected triceps muscles. Along with overall arm strength and definition, this exercise can also assist in improving stability in the shoulders and enhancing overall upper body balance. Remember to choose an appropriate weight that challenges you while maintaining proper form. Incorporate this exercise into your routine and watch your triceps become stronger and more toned over time.


  • Start by grabbing a dumbbell with your right hand.
  • Place your left knee and hand on a flat bench, keeping your back straight.
  • Allow your right arm to extend towards the floor, keeping it close to your torso.
  • Engage your triceps and extend your forearm backwards until your arm is fully extended.
  • Pause for a moment and squeeze your triceps at the top of the movement.
  • Slowly lower the dumbbell back to the starting position.
  • Repeat for the desired number of repetitions, then switch arms.

Tips & Tricks

  • Focus on keeping your back straight and core engaged throughout the exercise.
  • Keep your elbows close to your body and use a controlled, slow movement to extend your arms fully.
  • Choose the appropriate weight dumbbells to challenge your triceps without sacrificing proper form.
  • Avoid swinging or using momentum to lift the dumbbells; instead, focus on the contraction of your triceps.
  • Inhale as you lower the dumbbells and exhale as you extend your arms.
  • To increase the intensity, consider using adjustable dumbbells or resistance bands.
  • Include other triceps exercises in your routine, such as triceps dips or skull crushers, to target the muscles from different angles.
  • Allow your triceps to fully recover between workouts by spacing out your training sessions with enough rest.
  • Ensure you fuel your body with a balanced diet that includes enough protein to support muscle recovery and growth.
  • Always consult with a fitness professional or personal trainer if you are unsure about proper form or any aspect of your workout routine.


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