Incline Dumbbell Triceps Extension: To Develop Strong Big Arms

Do you want to tone your triceps but find that traditional triceps workouts are no longer producing the results you want? Don’t worry, you are not alone. Many fitness enthusiasts face the same problem. The cause of this common problem is the limited range of motion that comes with traditional triceps workouts. But don’t stress! The solution to your problem is easy – incline dumbbell triceps extension. In this post, I’ll show you the proper technique for incline dumbbell triceps extension and how it can help you overcome your plateau and achieve toned triceps.

Incline Dumbbell Triceps Extension Summary

  • Primary Muscles: Triceps Brachii
  • Secondary Muscles: None
  • Equipment: Dumbbell and Incline Bench
  • Mechanics Type: Isolation
  • Force: Push
  • Utility: Auxiliary
Graphic image of a fit man performing alternate cable triceps extensions.

Incline Dumbbell Triceps Extension Instructions

  • You should start out by choosing the dumbbells and having a seat with your back on an incline bench.
  • Begin, with the dumbbells pressed up over your chest, and you palms facing each other.
  • Now, bend your elbows and allow the dumbbells to lower to beside and slightly behind your head, keep your arm from your shoulder to your elbow pointed straight up.
  • Then, pull the dumbbells back to extend your arms straight by using your triceps.
  • Continue to do it again to obtain the desired quantity of repetitions.

Video Tutorial

How To Do An Incline Dumbbell Triceps Extension | Exercise Guide

Incline Dumbbell Triceps Extension Muscles

Target (Agonist)


  • None

Dynamic Stabilizers

  • None


Antagonist Stabilizers

  • None
Image of the skeletal muscular system with the muscles used in the incline dumbbell triceps extension exercise highlighted in red and the rest in blue.

Benefits of Incline Dumbbell Triceps Extension

The Incline Dumbbell Triceps Extension is a great exercise for targeting the triceps brachii muscle. This exercise helps to strengthen the triceps brachii, as well as its surrounding muscles, which can improve upper body strength and stability. It also helps to improve posture and balance by building core strength. Additionally, it can help to reduce the risk of shoulder and elbow injuries by strengthening the stabilizing muscles around the joint. By engaging the triceps brachii in a safe and effective way, it can help to increase muscle size and tone, while reducing fatigue and injury risk.

Tips for Performing Incline Dumbbell Triceps Extension

If you’d like to get the most effective muscle growth, you need to abide by these easily done tips. Also, whenever you wish to protect yourself against an injury, you will want to adhere to these tips.

  • Select dumbbells with weight that enables for a full contraction and extension.
  • execute your major compound movements at the beginning of your routine, next conduct isolation movements to concentrate on single muscle groups at the end. You want the optimum performance of your individual muscles any time you carry out coumpound lifts such as, squats, bench, and deadlifts. Next you need to exercise the muscles of which you identified were weak in those lifts, or regions that couldn’t get fatigued because of the style of compound movement you did.
  • Perform At Least 3 Of 8-20 Reps For Bulk. There are numerous theories about how Increased Muscle Size is caused, but all concur that sets of 60-80% of your 1RM can resulted in muscle growth.
  • Use A Partner So That You Drive Your Body Through Fatigue. You are able to only get so far by yourself, a partner is able to enable you to continue your muscles past where you by yourself might go. Thus you will breakdown your muscle tissues down further and afterward they will build back again bigger via rest and recovery.

Benefits and Tips Video

Incline Dumbbell Triceps Extension - HASfit Triceps Exercise Demonstration - Tricep Extensions

Frequent Mistakes To Avoid

You need to not make these standard issues to have quality technique and see rapid gains. Moreover, when you keep away from these errors you will reduce the probability of having to deal with injuries.

  • You Must Not Attempt To Use To Much Weight. You’re likely to forfeit your form and could very well result in an injury any time you try to lift more than you should.
  • Don’t Relax Your Stomach. Keeping your stomach flexed to protect your spinal column by maintaining your internal pressure.
  • You Must Not Forget Your Cooldown. You could have longer recovery time and longer soreness when you ignore your cooldown.

Find More Dumbbell Exercises Here

Variations and Complementary Exercises

If you are looking for a way to switch up your routine or want to try different exercises to target the same muscle group, there are plenty of variations, complementary, and alternative exercises to the Incline Dumbbell Triceps Extension. Below is a list of some options that you can incorporate into your routine.

Kneeling Cable Triceps Extension

Graphic image of Kneeling Cable Triceps Extension.

The Kneeling Cable Triceps Extension is an excellent complementary or alternative exercise to the Incline Dumbbell Triceps Extension. This exercise strengthens the triceps and can be done with a cable machine or resistance band. It works by having the person kneel on one knee and hold the cable or band handle. The person then extends the arm, straightening it out, and then brings it back to the starting position. This exercise works the triceps more than the Incline Dumbbell Triceps Extension, since it focuses on the elbow joint and does not involve the shoulder joint. It can also be done with a slow, controlled motion for greater muscle development.

Lying Dumbbell Single Extension

Graphic image of Lying Dumbbell Single Extension.

The lying dumbbell single extension is a great exercise to complement or substitute for the incline dumbbell triceps extension. This exercise targets the triceps muscles in a different way, with one arm at a time instead of both arms at once. To perform this exercise, you lie flat on your back on a flat bench and hold a dumbbell in each hand. Then, while keeping your elbow close to your side, extend your arm up, hold for a count and then lower the weight back down. This exercise is great for targeting the triceps muscles and adding variation to your routine.

Overhead Rope Tricep Extension

Graphic image of Overhead Rope Tricep Extension.

The Overhead Rope Tricep Extension is an excellent complementary or alternative exercise for the Incline Dumbbell Triceps Extension. It primarily targets the triceps muscle, and can be performed with a resistance band, cable machine, or dumbbells. The exercise involves gripping a rope or handle with both hands, then extending your arms above your head to the starting position. From there, slowly lower your arms back down behind your head, and return to the starting position. This exercise will help to strengthen and build up the triceps muscle, while also providing a good stretch at the end of the range of motion.

Check Out These Top Dumbbell Exercises

Smith Machine Incline Tricep Extension

Graphic image of Smith Machine Incline Tricep Extension.

The Smith Machine Incline Tricep Extension is a great complementary or alternative exercise to the Incline Dumbbell Triceps Extension. This exercise can help you target your triceps in a different way, as you are able to adjust the angle of the bench and the height of the bar. This allows for a more natural range of motion, allowing for more direct muscle stimulation. You will also be able to use heavier weights than with the dumbbell exercise, resulting in greater muscle gains. The Smith Machine Incline Tricep Extension is a great alternative or complementary exercise to the Incline Dumbbell Triceps Extension and can help you take your triceps workout to the next level.

Alternate Cable Triceps Extensions

Graphic image of Alternate Cable Triceps Extensions.

Alternate Cable Triceps Extensions is an excellent complementary or alternative exercise to the Incline Dumbbell Triceps Extension. This exercise requires a cable machine, where you will attach a rope attachment to the top of the cable machine and hold it with both hands. You will then stand with one foot slightly in front of the other and extend your arms straight out in front of you. From here, you will bend your elbows and lower the rope until it is behind your head and then extend your arms back out. This exercise will help target and strengthen your triceps, which can help improve the strength of your Incline Dumbbell Triceps Extension.

Barbell Lying Close Grip Triceps Extension

Graphic image of Barbell Lying Close Grip Triceps Extension.

Barbell Lying Close Grip Triceps Extension is a great alternative or complementary exercise to Incline Dumbbell Triceps Extension. This exercise requires you to lie down on a flat bench and hold a barbell with your hands close together. You then extend the barbell straight up and lower it down until your elbows are bent at a 90-degree angle. This exercise focuses on isolating the triceps muscles, working them from different angles and helping to build strength in the arms. It is also an effective way to increase your overall strength and muscle mass in the upper body.

Find More Arms Exercises Here

Opposing Complementary Exercises

It is important to balance out the exercises you are doing in order to maximize the effectiveness of your workout. To do this, we suggest adding exercises that work opposing muscle groups. This will ensure that your muscles remain in balance and help prevent injuries. Here are some exercises to complement the Incline Dumbbell Triceps Extension:

EZ Bar Curl

Graphic image of EZ Bar Curl.

The EZ Bar Curl is a great complementary exercise to the Incline Dumbbell Triceps Extension. While the Incline Dumbbell Triceps Extension focuses on the triceps muscles, the EZ Bar Curl works the opposite muscle group, the biceps. This combination helps to achieve a balanced and symmetrical physique. Furthermore, the EZ Bar Curl also helps to develop strength in the forearms, which can be beneficial when performing activities that require grip strength such as rock climbing or tennis. Therefore, these two exercises are perfect for creating a complete arm workout that will help you build strength and size.

EZ Bar Preacher Curl

Graphic image of EZ Bar Preacher Curl.

The EZ Bar Preacher Curl is an effective exercise to complement the Incline Dumbbell Triceps Extension. By targeting the biceps and using the same incline angle of the triceps extension, the preacher curl helps to create balance in the upper arms. The preacher curl targets the biceps by having the exerciser sit on a preacher bench and curl the barbell up to the chest while keeping the elbows stationary. This exercise not only strengthens the biceps, but also works on developing the brachialis, a muscle located between the biceps and triceps. By working opposing muscle groups, this exercise combination helps to create a more balanced upper body.

EZ Bar Spider Curl

Graphic image of EZ Bar Spider Curl.

The EZ Bar Spider Curl is an excellent exercise to complement the Incline Dumbbell Triceps Extension. The Spider Curl targets the biceps muscle group, which is the opposing muscle group of the triceps used in the Incline Dumbbell Triceps Extension. This exercise can help to improve muscular balance, as it helps to strengthen both the biceps and triceps. The exercise also helps to increase muscular endurance, as it can be performed with a lighter weight and higher reps than traditional bicep curls. Additionally, this exercise helps to improve grip strength, as it requires a secure grip on the EZ bar.

Sculpt Your Triceps With Incline Dumbbell Extensions

In order to sculpt your triceps, incline dumbbell extensions can be a great addition to your workout routine. By performing this exercise on an incline bench, you can isolate the triceps and effectively target these muscles. The use of dumbbells allows for a greater range of motion and can help improve strength and muscle definition. It’s important to maintain proper form and start with lighter weights before increasing the weight to prevent injury and achieve optimal results.

References: Wikipedia | | | Comprehensive List of Arms Dumbbell Exercises

Pin image for incline dumbbell triceps extension post. With an image of a man performing the exercise on Top and a graphic of the exercise on the Bottom.

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