Why is this better than a standing kickback?

The lying version minimizes the ability to use body momentum and provides a more stable base, ensuring your triceps do all the work.

Should I use heavy weights for this exercise?

This is an isolation movement that works best with moderate weight and higher repetitions to ensure perfect form and a strong Mind-Muscle connection.

Yes, using a slight incline can sometimes offer a better range of motion and keep the dumbbell from hitting the bench at the bottom of the rep.

Master the lying triceps kickback with our expert guide. Learn the proper technique to isolate your triceps and build arm strength with dumbbells.

Lie face down on a flat or slightly inclined bench with your chest supported and your feet firmly on the floor.
Hold a dumbbell in one hand and lift your elbow until your upper arm is parallel to your torso and tucked close to your side.
Exhale and extend your arm backward by straightening the elbow until the arm is fully locked out.
Pause at the top of the movement for one second to emphasize the peak contraction in the triceps.
Inhale and slowly lower the weight back to the starting position while keeping your upper arm stationary.
Complete the desired number of repetitions before switching to the opposite arm.

Dropping the elbow during the extension which shifts the load to the shoulders.
Using excessive momentum or swinging the weight instead of using a controlled squeeze.
Failing to reach full elbow extension at the top of the rep.
Arching the lower back excessively instead of keeping the core engaged against the bench.

Triceps · Arms