Smart Workout Diary

Single-Dumbbell Incline Triceps Extension

The single-dumbbell incline triceps extension is an isolation exercise performed while lying on an incline bench and extending the elbows. It primarily trains the triceps while the upper arms remain relatively still. It can support upper-arm strength and muscle development.

Demonstration

Demonstration: Single-Dumbbell Incline Triceps Extension

Instructions

  1. Set an adjustable bench to an incline and lie back with both feet firmly on the floor.
  2. Hold one dumbbell securely with both hands above your upper chest, with your arms nearly vertical.
  3. Keep your upper arms steady as you bend your elbows and lower the dumbbell under control behind your head.
  4. Extend your elbows to return the dumbbell to the starting position without forcefully locking the joints.
  5. Finish the set under control, then lower the dumbbell safely before sitting up.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Dumbbell, Bench
Difficulty
Intermediate

Technique tips

  1. Choose a dumbbell you can control throughout the lowering phase.
  2. Keep your elbows pointed generally upward rather than letting them flare widely.
  3. Use a comfortable range of motion and stop if the shoulder position becomes uncomfortable.
  4. Keep your wrists neutral and maintain a secure two-handed grip on the dumbbell.
Exercise library