Dumbbell Incline Triceps Extension

Muscles worked

Setup

1. Set an adjustable bench to a 30 to 45-degree incline.
2. Sit back with your head and spine supported and feet planted firmly on the ground for stability.
3. Hold a dumbbell in each hand with a neutral grip (palms facing each other).
4. Extend your arms straight up so they are perpendicular to the floor or angled slightly back toward your head.

How to do it

1. Inhale and slowly lower the dumbbells by bending only at the elbows until the weights are beside your ears.
2. Keep your upper arms fixed and elbows pointing forward throughout the descent.
3. Exhale and contract your triceps to extend your arms back to the starting position.
4. Maintain a controlled tempo, focusing on a 3-second lowering phase and a 1-second squeeze at the top.

Form checklist

• Keep elbows tucked in and avoid letting them flare out to the sides.
• Ensure the upper arm remains stationary; only the forearm should move.
• Keep your lower back pressed against the bench to prevent arching.
• Maintain a neutral wrist position throughout the entire set.

Pro tips

• Angle your upper arms slightly back toward your head (about 15 degrees) rather than perfectly vertical to keep constant tension on the triceps at the top of the rep.
• Focus on the 'stretch' at the bottom of the movement to maximize hypertrophy in the long head of the triceps.

Make it harder

• Incorporate a 2-second pause at the bottom of each rep to eliminate momentum and increase time under tension in the stretched position.
• Perform the exercise unilaterally (one arm at a time) to identify and correct strength imbalances.

Frequently asked

What muscles does the dumbbell incline triceps extension work?

The dumbbell incline triceps extension primarily targets the triceps, and also works the deltoids as secondary muscles.

What equipment do you need for the dumbbell incline triceps extension?

The dumbbell incline triceps extension uses dumbbell.

Is the dumbbell incline triceps extension good for beginners?

The dumbbell incline triceps extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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