How To Do Incline Dumbbell Tricep Extension Properly

The inclined dumbbell tricep extension is one of the best exercises that isolate different heads of the triceps because it works all three heads while placing more focus on the long head, which is the most noticeable muscle.

Both gym-goers looking to strengthen their triceps and those who want to develop larger triceps will benefit from it.

The best technique for incline dumbbell tricep extensions is demonstrated in the instructions below! you’ll discover the How step-by-step proper form of the workout, muscles worked, and other more inclined triceps extension variations and alternatives so that you’ll not only be restricted to dumbbells in your exercise routine, 

Exercise Details

  • Also known as:  Incline dumbbell overhead extension
  • Exercise type: Strength
  • Body type: Arms, Triceps
  • Level:  Intermediate
  • Main targets: Triceps Brachii
  • Secondary targets: Pectoralis Major, Anterior Deltoid, Biceps Brachii
  • Compound/Isolated: Isolation
  • Force type: Push
  • Equipment Required: Bench pad and pair of dumbbells

Related Post: How To Do A Reverse Grip Tricep Extension?

What is an incline dumbbell tricep extension?

This exercise is very similar to flat-lying dumbbell tricep extension in terms of targeted muscles as well as difficulty level.

It is a triceps-targeting exercise that involves regularly flexing and extending your elbow against resistance. Extension actions can provide a deeper stretch in the tricep muscle, potentially stretching more muscle fibers.

The incline dumbbell tricep extensions with an angle that upward increases the range of motion, allowing for a greater stretch.

Furthermore, dumbbells relieve pressure on the elbows and provide a larger range of motion and variety of movement than a barbell.

How to Do incline tricep extension with Dumbbells

  1. Set an adjustable bench’s back pad at a 45-degree angle.

  2. Use a neutral grip to hold a set of dumbbells.
  3. Lie on the padded seat with your back up.

  4. Lift the dumbbells straight in front of your face.

  5. Lower the dumbbells behind your head until your triceps start to feel stretched.
  6. Raise the dumbbells back to the beginning position while extending your elbows by contracting your triceps.
  7. Complete 3-5 sets of 8–20 repetitions.

Exercise Tips

  • Maintain a steady upper arm position with your elbows nearly touching your head. Your forearms alone can move. Your deltoids are more likely to become engaged when your elbows get further away from your head.

  • The decline dumbbell triceps extension, incline cable triceps extension, and EZ bar triceps extension are further exercises to consider if you want more workout variety.

  • The ideal position for your upper arms is to be slightly tilted rearward rather than upright. As a result, pressure will be maintained on your triceps brachii throughout the whole movement.

incline dumbbell tricep extension Muscles worked

The Triceps brachii is the main part worked in the Incline Dumbbell Tricep Extension.

Several supporting secondary muscles are worked in the incline DB tricep extension, including the anterior deltoid, pectoralis major, and biceps brachii.

Incline Dumbbell Tricep Extension Alternative


1. Overhead Cable Tricep Extension

The overhead cable tricep extension is an isolated exercise that targets the triceps on the back of the upper arm.

A cable machine, a tricep rope connection, and weight plates are needed for this workout. The triceps are properly isolated and forced to go through their complete range of motion by employing the overhead posture and resistance from the cable.

The key advantage of this exercise is that the resistance remains constant throughout the whole movement.

You can do this variation using a straight bar or a rope with a low pulley

2. Incline Cable Tricep Extension

Incline Cable Tricep Extension is a triceps-targeting workout. To do this exercise, lie down on an inclined bench with your back to a high pulley machine equipped with a straight bar or rope attachment.

With an overhand grip, hold the straight bar attachment over your head.

Hands should be less than shoulder-width apart, with elbows tucked into sides. Then, just before locking out the elbows, stretch the forearms upward until they are fully extended.

3. Incline Barbell Tricep Extension

Similar to the sitting barbell extension, incline barbell tricep extensions allow you to overload your triceps with a lot of resistance, which is great for building strength. Before incorporating barbell incline tricep extensions into your exercise program, you should be aware of their significant disadvantages.

Wrap up

You can see how safe and efficient the incline DB tricep extension actually is by comparing it to the barbell variant, where training to failure may be pretty risky.

Targeting the triceps muscles with incline dumbbell tricep extensions is valuable. This workout can help you build and tone your triceps by setting the back pad of an adjustable bench to a 45-degree angle and using a neutral grip to grasp a pair of dumbbells.

You can get the most out of this workout and reach your fitness goals just by using the right form and technique explained above.

Hassane Sghir
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