Incline Dumbbell Triceps Extension

TricepsDumbbells, Incline Bench

This incline extension isolates your triceps with constant tension. Positioned on an incline, working overhead stretches the long head of the tricep through an extended range of motion.

How to do it

1Lie back on an incline bench holding dumbbells directly overhead with arms fully extended.

2Angle your upper arms back slightly and lock your elbows in that position.

3Inhale as you slowly bend your elbows, lowering the weights behind your head until you feel a deep stretch.

4Pause briefly at the bottom while maintaining full control over the dumbbells.

5Exhale and drive through your triceps to extend your arms back to the starting position.

Common mistakes

Drifting your elbows forward and back, taking stress off the triceps and placing it on your shoulders.

Flaring your elbows out wide, which reduces tricep stretch and engagement.

Going too heavy and losing control of the weight pathway.

Breathing

Inhale on the way down as you bend your elbows behind your head. Exhale as you extend your arms back to the top.

Make it harder or easier

To make it easier, lower the bench angle or hold a single dumbbell with both hands.

To make it harder, pause at the bottom stretch position for one to two seconds on every rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.