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Incline Dumbbell Triceps Extension

An overhead triceps extension performed on an incline bench that loads the long head through a deep stretch.

ArmsDumbbellElbow extension

Primary

Triceps brachii

Secondary

AnconeusForearm extensors

Equipment

Dumbbell

Pattern

Elbow extension

Setup

  1. 01Set a bench to a 30 to 45 degree incline.
  2. 02Lie back holding a dumbbell in each hand.
  3. 03Press the dumbbells up over the shoulders.
  4. 04Turn the palms to face each other.

Execution

  1. 01Bend the elbows to lower the dumbbells beside the head.
  2. 02Keep the upper arms still, pointing slightly back.
  3. 03Stop at a full stretch behind the head.
  4. 04Extend the elbows to return to the start.

Checkpoints

  • -Upper arms stay fixed; only the forearms move.
  • -Elbows point forward, not flaring out wide.
  • -The incline lets the arms drift slightly overhead for stretch.
  • -Shoulders stay pinned to the bench.

Common mistakes

  • -Moving the upper arms and turning it into a pullover.
  • -Flaring the elbows and pressing the weight up.
  • -Choosing dumbbells too heavy to control the stretch.
  • -Lowering the weights toward the face instead of behind the head.

Programming notes

  • -Use 3 sets of 10 to 15 reps.
  • -Lower for 2 to 3 seconds to exploit the long-head stretch.
  • -Progress with small dumbbell jumps; the stretch position is unforgiving.

Related exercises

Lying Dumbbell Triceps Extension

Dumbbell / Arms

EZ Barbell Incline Triceps Extension

Barbell / Arms

Overhead Triceps Extension

Dumbbell / Arms

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