Dumbbell Incline Triceps Extension
Target and sculpt your triceps with the Dumbbell Incline Triceps Extension. This isolation exercise effectively builds upper arm strength and definition.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Incline Triceps Extension
Dumbbell Seated Triceps Extension
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Lying Triceps Extension
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Lying Alternate Extension
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Incline Two Arm Extension
Upper Arms · Triceps Brachii · Dumbbell
Description
A dumbbell exercise that targets the triceps and helps in strengthening the upper body.
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How to do Dumbbell Incline Triceps Extension
- 01Setup
Lie supine on an incline bench set to a 30-45 degree angle, securing your feet flat on the floor for stability. Hold one dumbbell in each hand with a neutral grip (palms facing each other).
- 02Setup
Extend your arms straight up over your chest, ensuring your elbows are slightly bent but not locked, with the dumbbells directly above your shoulders.
- 03
Keeping your upper arms stationary and elbows tucked, slowly lower the dumbbells towards your head by bending only at your elbows, feeling a stretch in your triceps.
- 04
Exhale and extend your elbows to push the dumbbells back up to the starting position, focusing on contracting your triceps without locking out your elbows.
Tips
- Maintain a slight bend in your elbows at the top of the movement to keep constant tension on the triceps and protect your joints.
- Control the eccentric (lowering) phase of the movement, taking 2-3 seconds to descend, to maximize muscle engagement and minimize momentum.
- Keep your upper arms perpendicular to the floor throughout the entire movement, only allowing your forearms to move at the elbow joint.
- Focus on squeezing your triceps at the top of the movement for a peak contraction before initiating the next repetition.
Common mistakes
- Using too much weight often leads to using momentum and involving the shoulders, so reduce the weight to maintain strict form and isolate the triceps.
- Allowing elbows to flare outwards reduces triceps activation and puts undue stress on the shoulder joint, so keep your elbows tucked in and pointed forward.
- Failing to achieve a full range of motion limits muscle development, so lower the dumbbells until they are just beside your head or you feel a good triceps stretch, then fully extend without locking out.
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What muscles does Dumbbell Incline Triceps Extension work?
Dumbbell Incline Triceps Extension primarily targets Triceps Brachii.
Is Dumbbell Incline Triceps Extension good for beginners?
Dumbbell Incline Triceps Extension is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Incline Triceps Extension?
You need Dumbbell to perform Dumbbell Incline Triceps Extension. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Incline Triceps Extension?
Maintain a slight bend in your elbows at the top of the movement to keep constant tension on the triceps and protect your joints. Control the eccentric (lowering) phase of the movement, taking 2-3 seconds to descend, to maximize muscle engagement and minimize momentum. Keep your upper arms perpendicular to the floor throughout the entire movement, only allowing your forearms to move at the elbow joint. Focus on squeezing your triceps at the top of the movement for a peak contraction before initiating the next repetition.
What are common mistakes when doing Dumbbell Incline Triceps Extension?
Using too much weight often leads to using momentum and involving the shoulders, so reduce the weight to maintain strict form and isolate the triceps. Allowing elbows to flare outwards reduces triceps activation and puts undue stress on the shoulder joint, so keep your elbows tucked in and pointed forward. Failing to achieve a full range of motion limits muscle development, so lower the dumbbells until they are just beside your head or you feel a good triceps stretch, then fully extend without locking out.
Related exercises
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Dumbbell One Arm Kickback
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Dumbbell Kickback
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Assisted Standing Triceps Dip
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Bodyweight Kneeling Push-up Row
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Free · iPhone only · Available on the App Store