Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePush (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    None
Target Muscle Group

Triceps

Triceps Muscle Anatomy Diagram

Incline Dumbbell Tricep Extension Overview

The incline dumbbell tricep extension is a great exercise to isolate your triceps. It can be used by both those looking to build bigger triceps and those looking to increase their tricep strength.

The incline dumbbell tricep extension is a variation of the lying dumbbell tricep extension that adds a slight incline to the movement. The incline used in incline dumbbell tricep extensions increases the range of motion, allowing you to get a greater stretch on the tricep at the bottom of the movement.

Incline Dumbbell Tricep Extension Instructions

  1. Select the desired weight from the rack and position an adjustable bench on a slight incline of 25-35 degrees.
  2. Lay back keeping the weights close to your chest. Once your back is flat against the pad, press the weights to lockout using a neutral grip.
  3. Lower the weights towards your shoulders by unlocking the elbows while maintaining a neutral grip.
  4. Once your forearms reach parallel or just below, drive the dumbbell back to the starting point by extending the elbows and flexing the triceps.
  5. Repeat for the desired number of repetitions.

Incline Dumbbell Tricep Extension Tips

  1. Don’t overextend through the lumbar spine, keep your ribcage down by maintaining tension through the abs and glutes.
  2. Utilize a slight incline, extremes are never the answer.
  3. Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind muscle connection.
  4. Keep the head in a fairly neutral position, don’t allow the neck to jut forward as this may place excessive pressure on the cervical spine.
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