Dumbbell Prone Triceps Kickback
Both dumbbells kicked back lying face down on a flat bench; the flat pad makes it easy to keep the upper arms level with the body.
How to do it
Setup
Face down on a flat bench, bells hanging, upper arms lifted level with the torso, elbows bent.
Steps
- Extend the elbows until the bells are beside the hips.
- Squeeze the triceps with the arms straight.
- Bend the elbows back to 90° without dropping the upper arms.
Common mistakes
Upper arms dropping below the bench line: hold them level. Lifting the head to watch: keep the neck long, face down. Rushing the return: the lowering is half the work.
Breathing
Exhale extending, inhale returning.
