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Dumbbell Incline Two-Arm Extension

Strengthen your triceps with this incline dumbbell exercise. Build upper arm definition with controlled extensions!

Exercise video 2

Ms. Grey

JustGains_XX

@JustGains_XX

Required Equipment

Dumbbells thumbnail

Dumbbells

Incline Bench thumbnail

Incline Bench

Muscle Groups

Primary

Secondary

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Band Incline Triceps Extension

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Barbell Lying Extension thumbnail thumbnail

Barbell Lying Extension

Dumbbell Incline Tricep Kickback thumbnail thumbnail

Dumbbell Incline Tricep Kickback

Dumbbell Single-Arm Triceps Extension thumbnail thumbnail

Dumbbell Single-Arm Triceps Extension

Instructions

Set the bench: Adjust the bench to an incline position, usually between 30-45 degrees.
Sit on the bench: Sit on the incline bench holding a dumbbell in each hand. Extend your arms fully overhead to establish the starting position.
Lower the dumbbells: With elbows fixed and pointed inwards, slowly lower the dumbbells behind your head. Keep the motion controlled, bending only at the elbows.
Depth of movement: Continue to lower until your triceps are fully extended and your forearms are nearly parallel to the bench.
Pause and lift: Pause briefly at the lowest point, then exhale and lift the dumbbells back to the starting position, straightening your arms completely.
Focus on form: Maintain close proximity of your elbows to your head and move only your forearms throughout the exercise.
Repetition: Continue the movement for the desired number of repetitions while keeping a strict form to prevent injuries and maximize effectiveness.
Weight selection: Choose weights that allow for controlled execution and adherence to form throughout the exercise.

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