Smart Workout Diary

Dumbbell Incline Tricep Extension

The dumbbell incline triceps extension is an isolation exercise performed lying on an incline bench and bending and straightening the elbows. It primarily trains the triceps, with the inclined position placing the arms overhead and emphasizing control through the elbow joint. It supports upper-arm strength and muscle development.

Demonstration

Dumbbell Incline Tricep Extension — demonstration 1
Dumbbell Incline Tricep Extension — demonstration 2

Instructions

  1. Set an incline bench to a moderate angle and lie back with both feet planted firmly on the floor.
  2. Hold a dumbbell in each hand with arms extended above the shoulders, palms facing each other, and keep the wrists straight.
  3. Lower slowly by bending only the elbows, allowing the dumbbells to travel beside your head while keeping the upper arms mostly still.
  4. Lower only as far as you can maintain comfortable elbow and shoulder control.
  5. Extend the elbows to return the dumbbells to the start, contracting the triceps without forcefully locking the elbows.
  6. Keep your head, upper back, and hips supported on the bench throughout each controlled repetition.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Intermediate

Technique tips

  1. Use a light, controllable load until you can keep the upper arms steady throughout the set.
  2. Keep the elbows pointed generally upward; do not let them flare widely outward.
  3. Move slowly on the descent and avoid bouncing out of the bottom position.
  4. If the shoulders or elbows become painful, reduce the range of motion or stop the exercise.
Exercise library