Upper Arms Exercise · Dumbbell

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Dumbbell Incline Triceps Extension

Category

Upper Arms

Equipment

Dumbbell

Target

Triceps

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Extending the arms overhead from an incline bench angle changes the stretch on the triceps' long head compared to a flat or standing version, since the arms travel further behind the head. That extended range at the bottom is where this variation earns its keep over a simpler extension. Keep the elbows fixed and pointed forward — flaring them shifts stress toward the shoulders.

How to Do the Dumbbell Incline Triceps Extension

1. Sit on an incline bench holding a dumbbell in each hand, palms turned inward.
2. Raise your arms fully overhead, tucking your elbows close to your head.
3. Bend your elbows to lower the dumbbells behind your head, keeping your upper arms fixed.
4. Hold briefly at the bottom, then straighten your arms to raise the dumbbells back up.
5. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

Muscles Worked

The Dumbbell Incline Triceps Extension primarily targets the Triceps, with Shoulders as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have dumbbell? These target the same triceps with different equipment.

Bench Dip (knees Bent) Body Weight · Triceps Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band · Triceps

FAQ

What muscles does the Dumbbell Incline Triceps Extension work?

The Dumbbell Incline Triceps Extension primarily targets the triceps, with the shoulders as the main supporting muscle group.

What equipment do I need for the Dumbbell Incline Triceps Extension?

The Dumbbell Incline Triceps Extension is done with a dumbbell.

What's a good alternative to the Dumbbell Incline Triceps Extension?

If you don't have access to a dumbbell, the Bench Dip (knees Bent) targets the same triceps using body weight instead.