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Dumbbell Incline Tricep Extension
An isolation exercise using dumbbells on an incline bench that targets the triceps, emphasizing the long head for greater stretch, to build arm strength and hypertrophy.
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Forearms
4/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust incline bench to 30-45 degrees. Lie back with dumbbells pressed above shoulders, feet flat on floor.
- Bend elbows to lower dumbbells in arc behind head.
- Lower until forearms parallel to floor.
- Pause briefly at bottom stretch.
- Extend elbows to press dumbbells up.
- Squeeze triceps at top without locking elbows.
- Repeat for reps, keeping upper arms stationary.
Coaching Tips
Form Cues
- Elbows tucked to head
- Upper arms stationary
- Control descent slowly
- Squeeze triceps fully
- Neutral spine throughout
Breathing
Inhale during lowering phase; exhale as you extend elbows and brace core.
Tempo
3-1-1
Range of Motion
Lower dumbbells until elbows form 90 degrees or forearms parallel to floor; extend to straight arms without full lockout.
Safety
Safety Notes
- Start with light weights to master form
- Avoid if acute elbow pain
- Warm up elbows and shoulders
- Use moderate incline 25-45 degrees
- Stop if shoulder discomfort arises
Spotting
Spot by assisting with dumbbells during lowering if heavy; not typically needed for isolation work.
Common Mistakes
- Flaring elbows outward
- Using momentum to lift
- Arching lower back
- Locking elbows at top
When to Avoid
- Acute elbow tendonitis
- Shoulder impingement
Flexibility Needed
- Shoulder flexion for overhead position
Build Up First
- Basic elbow extension control
Also known as
Incline Dumbbell Skull Crusher, Incline Dumbbell Triceps Extension
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