Arms · Dumbbell
Dumbbell Prone Triceps Kickback
How to do the dumbbell prone triceps kickback, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face down on an incline bench holding a dumbbell in each hand. With your upper arms pinned to your sides, extend your forearms back until your arms are straight, squeezing your triceps, then lower under control. The prone position removes momentum.
- 1Triceps squeezing hard at full extension
- 2Upper arms staying pinned and still against your sides
- 3Control on the way back rather than letting the arms drop
Common mistakes
- Swinging the dumbbells with momentum
- Letting your upper arms drop or drift
- Only partly straightening the arm and cutting the squeeze short
Muscles worked
The dumbbell prone triceps kickback mainly works the triceps, with the forearms assisting.
- TricepsPrimary
- ForearmsSupport
- LatsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Rear DeltsMinor
Kovo programs the dumbbell prone triceps kickback for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.