Exercise guide
Dumbbell Incline Two Arm Extension
- Intermediate
- Isolation
- Rep-based
- Chest
- Upper arms
This exercise targets the triceps with a specific emphasis on the long head by placing the muscle in a deep, loaded stretch due to the incline angle and overhead arm position.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set an incline bench to an angle between 45 and 60 degrees.
- Sit back firmly against the pad with your feet flat on the floor and your spine neutral.
- Hold a dumbbell in each hand using a neutral grip (palms facing each other).
- Extend your arms straight up so they are in line with your torso, pointing toward the ceiling behind your head.
How to do it
- Inhale and slowly lower the dumbbells behind your head by bending only at the elbows, keeping your upper arms completely stationary.
- Continue the descent until your forearms move past parallel to the floor, feeling a significant stretch in the triceps.
- Exhale and contract your triceps to extend your arms back to the starting position without moving your shoulders.
- Follow a controlled tempo, taking 2-3 seconds to lower the weights and 1 second to extend.
Form checklist
- Keep your elbows tucked in and pointing forward; do not let them flare out to the sides.
- Ensure only the forearms move; the upper arms should remain fixed throughout the set.
- Keep your lower back pressed against the bench to prevent excessive arching.
- Maintain a full range of motion by reaching a deep stretch at the bottom of every rep.
Pro tips
- Focus on the mind-muscle connection by imagining you are pulling the dumbbells apart slightly at the bottom to maximize the stretch on the long head.
- Avoid a full elbow lockout at the top to keep constant tension on the triceps throughout the set.
Make it harder
- Add a 2-second pause at the bottom of the movement to maximize time under tension in the stretched position.
- Slow down the eccentric phase to 4 seconds to increase metabolic stress and muscle fiber recruitment.
Frequently asked
- What muscles does the dumbbell incline two arm extension work?
- The dumbbell incline two arm extension primarily targets the triceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the dumbbell incline two arm extension?
- The dumbbell incline two arm extension uses dumbbell.
- Is the dumbbell incline two arm extension good for beginners?
- The dumbbell incline two arm extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.