Smart Workout Diary

Incline Dumbbell Triceps Pullover

The incline dumbbell triceps pullover is performed lying on an incline bench while moving a dumbbell behind the head and extending the elbows to bring it back. It primarily trains the triceps, with the shoulders and chest assisting through the pullover portion. It can support upper-arm strength and controlled overhead pressing and extension capacity.

Demonstration

Incline Dumbbell Triceps Pullover — demonstration 1
Incline Dumbbell Triceps Pullover — demonstration 2

Instructions

  1. Set up an incline bench at a moderate angle. Lie back with your feet firmly on the floor and hold one dumbbell vertically above your upper chest with both hands around one end.
  2. Start tall with the arms nearly straight, elbows pointing upward, ribs down, and shoulder blades supported by the bench.
  3. Lower with control by bending the elbows and allowing the dumbbell to travel behind your head. Keep the upper arms relatively still and avoid arching your lower back.
  4. Return smoothly by extending the elbows and bringing the dumbbell back above the chest. Exhale as you lift, then repeat without bouncing at the bottom.
Muscle Group
Triceps
Other Muscle Groups
Shoulders, Chest
Type
Strength
Mechanics
Compound
Equipment
Dumbbell, Bench
Difficulty
Intermediate

Technique tips

  1. Use a light dumbbell first. The long lever behind the head can make this exercise feel much heavier than expected.
  2. Keep the ribs down. If your low back arches or the shoulders feel strained, reduce the range of motion or load.
  3. Control the elbows. Let them bend and extend smoothly rather than flaring widely or forcing them into a locked position.
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