Dumbbell Incline Two Arm Extension

Setup

1. 01Set an incline bench to roughly 30 to 45 degrees and lie back.
2. 02Press two dumbbells up over the face with neutral grips.
3. 03Point the upper arms slightly back past vertical toward the head.
4. 04Plant the feet and keep the lower back lightly braced.

Execution

1. 01Bend only at the elbows and lower both dumbbells behind the head.
2. 02Keep the upper arms fixed in place as the forearms travel.
3. 03Feel a full stretch through the triceps at the bottom.
4. 04Extend the elbows to bring the dumbbells back over the face without locking out violently.

Checkpoints

• -Upper arms stay still; only the forearms move.
• -Dumbbells pass beside the head, not into it.
• -Elbows stay pointed forward, not flaring wide.
• -The stretch at the bottom is reached under control.

Common mistakes

• -Turning it into a pullover by letting the shoulders move.
• -Flaring the elbows out to shorten the range.
• -Bouncing out of the stretched bottom position.
• -Using dumbbells too heavy to keep away from the head.