Incline Dumbbell Tricep Extension (Triceps)

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

Exercise Instructions

1.  Stand against the bench with feet on both sides so your head and shoulders are above the backrest.
2. Then, hold the dumbbells straight above your head with a neutral grip.
3. Lower the dumbbells down until your forearms are parallel to the floor. Inhale during this portion of the exercise.
4. Now, use your triceps to extend the dumbbells back up but don’t move your upper arms. Exhale during this portion of the exercise.
5. 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.

Watch: How to do the incline dumbbell tricep extension