Incline Dumbbell Triceps Extension
A triceps isolation exercise with the back supported on an incline bench. Two dumbbells move through elbow extension behind and above the head, with an overhead position that involves the long head of the triceps.
- Body part
- Triceps: all exercises
- Movement
- Extension: all exercises
What it trains
- Triceps Long Head, Primary, 85%
- Triceps Medial Head, Secondary, 50%
- Triceps Lateral Head, Secondary, 50%
- Forearm Flexors, Stabilizer, 25%
- Teres Minor, Stabilizer, 25%
- Forearm Extensors, Stabilizer, 25%
How to perform
Sit against an incline bench with the head and back supported and feet stable on the floor.
Hold one dumbbell in each hand with a neutral grip and bring the upper arms overhead.
Bend both elbows to lower the dumbbells behind the head while keeping the upper arms steady.
Extend the elbows under control, then repeat without moving the torso or striking the head.
Tips
Keep the elbows directed forward rather than letting them spread abruptly.
Use a load you can control above the head and leave room around the dumbbells.
Exhale during extension without forcing a long breath hold.
Common mistakes
Turning the exercise into a shoulder press by moving the upper arms.
Flaring the elbows or losing control behind the head.
Arching away from the backrest to finish the repetition.
Related exercises
Variations · 1
Dumbbell Lying Triceps Extension
The same two-dumbbell triceps isolation pattern, with an incline rather than a flat bench supporting the torso.
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