The incline dumbbell tricep extension is isolation exercise which builds muscle and strength in all three tricep heads. Now, the benefit of doing extension movements in you can get a deeper stretch in the muscle to hopefully activate more muscle fibers.
But, the downside is you have to be careful with heavy resistance loads as this can place a lot of stress on the elbows. It’s very important to warm up sufficiently before using heavyweight but it’s recommended to stick with a moderate resistance load.
Try the incline dumbbell tricep extension after your pressing exercises for the best results.
In This Exercise:
- Target Muscle Group: Triceps Brachii
- Type: Strength
- Mechanics: Isolation
- Equipment: Dumbbells, bench
- Difficulty: Beginner
- Stand against the bench with feet on both sides so your head and shoulders are above the backrest.
- Then, hold the dumbbells straight above your head with a neutral grip.
- Lower the dumbbells down until your forearms are parallel to the floor. Inhale during this portion of the exercise.
- Now, use your triceps to extend the dumbbells back up but don’t move your upper arms. Exhale during this portion of the exercise.
- Repeat for the desired number of reps.
Variations & Tips:
- You can also use a fixed barbell for this exercise.
- Warm up with light weights for two sets to prevent elbow discomfort.
- Do not use excessively heavy weight as this is dangerous for your elbows.
- Only lower your forearms during the negatives until they are parallel to the floor.
- The incline dumbbell tricep extension works all three tricep heads.