Incline Dumbbell Kickbacks: Get Stronger and Toned Triceps

Your tricep muscles can benefit dramatically from incline dumbbell kickbacks if you implement them in your exercise program.

The muscles located at the back of your upper arm, which are important for a variety of upper body activities including pushing and lifting, are the primary focus of this exercise.

In this guide, I’m going to teach you how to do Incline Dumbbell Kickbacks, what muscle groups they work, as well as some similar alternatives that you might need to do.

Related Exercise: Lying Tricep Extension With a Cable Machine

Exercise Details:

  • Exercise type: Strength
  • Body part: Arms, Triceps
  • Level: Advanced
  • Main targets: Triceps
  • Secondary targets: Shoulders, chest, and core muscles
  • Compound/Isolated: Isolation
  • Force Type: Push
  • Equipment Required:  Flat bench, pair of dumbbells

Explanation of what incline dumbbell Tricep kickbacks are

The classic tricep kickback exercise has a variation called the inclined dumbbell kickback.

The kickback section of this exercise is performed on an inclined bench to offer additional difficulty.

This variation makes it easier to isolate and target the tricep muscles, making it a great exercise for tricep strength and muscular development.

Moreover, any tricep exercise with dumbbells that uses the kickback technique is one of the most important single-arm exercises you can use in a dumbbell triceps program to balance out any possible muscle size imbalances.

How to Perform Incline Dumbbell Kickbacks

You’ll need an incline bench and a set of dumbbells to execute incline dumbbell kickbacks. To correctly complete the activity, follow the steps listed below:

  1. Set the incline bench’s angle at 45 degrees.
  2. Grip a pair of dumbbells while lying face down on the bench with your chest and stomach in contact with it.
  3. Take hold of the dumbbells with your elbows bent at a 90-degree angle and your palms facing each other.
  4. While keeping your elbows close to your body and your palms facing upward, gradually stretch your arms back until they are fully extended behind your torso.
  5. Hold this position for a brief period of time, then slowly bring the dumbbells back to the starting position.
  6. Repeat the exercise as required.


  • You can use whatever weight that seems tough but allows you to do the exercise with good technique.
  • If you want to modify the intensity of the workout, you can use different weights for each arm.
  • For more safety, perform this exercise with very light weights.

Equipment needed: 

  • Incline bench and
  • Dumbbells.

Muscles Worked During Incline Dumbbell  Kickbacks 

The long, medial, and lateral heads of the triceps are all worked primarily by this exercise.

In addition to working the triceps heads, to stabilize your body, the DB tricep kickbacks also engage the shoulders and mid-upper back muscles, and the core as well.

Top Incline Dumbbell Kickbacks Alternative

The following are some of the best exercises to use as replacements for incline dumbbell kickbacks in your tricep training routine:

1. Incline Dumbbell Overhead Extensions

Incline Dumbbell Tricep Extension Image

In this exercise, you extend your arms overhead rather than backward.

It is great for total upper body strength since it isolates the triceps, and also engages the shoulders, and upper back muscles.

When compared to using a bar, using dumbbells provides a larger range of motion and variety of movement while reducing tension on the elbows.

If you don’t have dumbbells in your home you can do this alternative tricep exercise using a band.

2. Lying Tricep Kickbacks

Lying Tricep Kickbacks Image

Lying tricep kickbacks are a type of strength training exercise that works the triceps, shoulders, and upper back. This workout requires an inclined bench and a pair of dumbbells.

The key difference between lying tricep kickbacks and incline dumbbell kickbacks is your body posture throughout the workout.

3. Incline Tricep Extension

Incline Dumbbell Tricep Extension Image

Dumbbell incline triceps extensions are an underrated workout that many lifters overlook in opposition to more popular tricep extensions.

However, incline dumbbell extensions provide excellent muscle-building benefits when performed correctly.

4. Cable Tricep Kickback

Cable Tricep Kickbacks Image

The cable tricep kickback is one of the most efficient tricep isolation workouts.

If you want to enhance your upper body strength, size, and appearance, the cable tricep kickback is for you!

People Also Ask:


Are tricep kickbacks good?

Yes, tricep kickbacks are an effective way to target and strengthen the tricep muscles if they are done correctly. They are also an excellent workout for increasing upper body strength and stability.

The Verdict

Incorporating incline dumbbell kickbacks into a well-rounded training program can enhance overall tricep strength and power, leading to improved upper-body performance and appearance.

The effectiveness of this exercise is dependent on the appropriate form, weight selection, and consistency, just like any other exercise.


Hassane Sghir
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