Incline Dumbbell Tricep Extension: Video Tutorial & Exercise Guide
| Workout | Incline Dumbbell Tricep Extension |
| Primary Muscle Group | Triceps |
| Secondary Muscle Group | Shoulders |
| Equipment Required | Incline bench, Dumbbell |
| Force Type | Push |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Incline Dumbbell Tricep Extension: Video Tutorial & Exercise Guide
Secondary Muscles Group
Incline Dumbbell Tricep Extension: Step-by-Step Guide
- Step 1: Set an adjustable bench to a 30-45 degree incline. Sit on the bench with your feet flat on the ground, holding a dumbbell in each hand. Lie back, keeping your head and upper back firmly against the bench.
- Step 2: Extend your arms straight above your chest, palms facing each other. Keep a slight bend in your elbows to protect your joints.
- Step 3: Slowly lower the dumbbells behind your head by bending your elbows. Focus on keeping your upper arms stationary and only moving your forearms during the exercise.
- Step 4: Lower the dumbbells until your forearms are parallel to the floor or just past your head, feeling a stretch in your triceps.
- Step 5: Press the dumbbells back up to the starting position by extending your arms, fully contracting your triceps at the top of the movement. Repeat for the desired number of reps.
Incline Dumbbell Tricep Extension: Overview
The Incline Dumbbell Tricep Extension is a great isolation exercise for targeting the triceps. The incline bench angle increases the range of motion and places greater emphasis on the long head of the triceps, leading to more muscle activation.
This exercise helps build tricep strength and size while improving overall arm definition. It’s an excellent addition to any upper-body or arm workout routine, suitable for all fitness levels.
Incline Dumbbell Tricep Extension: Benefits
Incline Dumbbell Tricep Extensions increase tricep activation, particularly the long head of the triceps, which plays a crucial role in building fuller, stronger arms. The incline bench provides a greater stretch, leading to improved muscle growth and flexibility.
This exercise also helps improve stability in the shoulders and elbows, contributing to better performance in other compound movements like bench presses and overhead presses.
Incline Dumbbell Tricep Extension: Pro Tips & Advanced Techniques
Keep your elbows tucked close to your head to avoid flaring them out, as this can reduce the effectiveness of the exercise and place unnecessary stress on your shoulders. Focus on lowering the dumbbells slowly to feel a deep stretch in your triceps. To increase difficulty, try pausing at the bottom of the movement for 1-2 seconds before pressing the weights back up. You can also perform the exercise with a single dumbbell held with both hands for more stability.
Incline Dumbbell Tricep Extension: Progression Plan
Beginner
Intermediate
Advanced
Incline Dumbbell Tricep Extension: Frequently Asked Questions (FAQs)
What muscles do Incline Dumbbell Tricep Extensions target?
+Incline Dumbbell Tricep Extensions primarily target the triceps, with a focus on the long head. The shoulders and core also engage slightly for stability.
How can I make Incline Dumbbell Tricep Extensions easier?
+Start with lighter dumbbells or perform the exercise using a single dumbbell held with both hands for added stability. Focus on mastering the form before increasing the weight.
How do I increase the difficulty of Incline Dumbbell Tricep Extensions?
+To increase the difficulty, use heavier weights or pause at the bottom of the movement to increase time under tension. You can also focus on slowing down the eccentric (lowering) phase of the lift.
How often should I do Incline Dumbbell Tricep Extensions?
+Incorporate Incline Dumbbell Tricep Extensions 1-2 times per week as part of your upper-body or arm workout. They pair well with other tricep exercises like close-grip bench presses or tricep dips for a comprehensive workout.
What common mistakes should I avoid?
+Avoid flaring your elbows outward or lowering the dumbbells too far behind your head. Keep your elbows close to your head, and focus on slow, controlled movements to avoid unnecessary strain on the shoulders.
