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Dumbbell Incline Triceps Extension

Dumbbell Incline Triceps Extension

The Dumbbell Incline Triceps Extension is a versatile and effective exercise that targets the triceps muscles, which are located on the back of the upper arm. This exercise is performed using a dumbbell and an incline bench, making it suitable for both home and gym workouts. The primary muscles worked during the Dumbbell Incline Triceps Extension are the long head of the triceps, with secondary activation in the lateral and medial heads. This exercise helps to strengthen, tone, and build definition in the triceps, which can contribute to overall arm strength and aesthetics. By performing the Dumbbell Incline Triceps Extension, you engage the triceps while maintaining stability throughout the core, lower back, and shoulders. This exercise can also help improve your pushing and pressing strength for other upper body exercises such as bench presses and push-ups. To ensure proper form and maximize the effectiveness of the exercise, it is important to select an appropriate weight dumbbell, maintain proper body alignment, and perform the movement in a controlled manner. As with any exercise, it is essential to listen to your body, start with lighter weights, and gradually increase the load as your strength and technique improve. Incorporating the Dumbbell Incline Triceps Extension into your workout routine can help you achieve stronger, more toned triceps, enhancing both your physical fitness and overall appearance. Keep in mind that consistency, proper nutrition, and rest are crucial elements in any comprehensive fitness program. Happy lifting!


  • Start by sitting on an incline bench with your back against the bench and your feet firmly planted on the ground.
  • Hold a dumbbell in each hand and extend your arms straight up above your chest, palms facing each other.
  • Keep your elbows close to your head and slowly lower the dumbbells towards your shoulders, allowing your elbows to bend.
  • Pause for a moment when your forearms are parallel to the ground and then begin to straighten your arms, extending the dumbbells back up to the starting position.
  • Repeat for the desired number of repetitions, making sure to maintain control and proper form throughout the movement.

Tips & Tricks

  • 1. Focus on maintaining proper form and technique throughout the exercise to target the triceps effectively.
  • 2. Start with a lighter weight and gradually increase the resistance as you become more comfortable with the movement.
  • 3. Ensure that your elbows are pointing towards the ceiling and remain stationary throughout the exercise.
  • 4. Control the movement by slowly lowering the dumbbells behind your head until your forearms are parallel to the floor.
  • 5. Engage your core and keep your back flat against the bench to maintain stability and prevent strain on the lower back.
  • 6. Breathe out as you extend your arms, and breathe in as you lower the dumbbells back towards your head.
  • 7. Incorporate other triceps exercises in your workout routine to target the muscle from different angles and promote overall triceps development.
  • 8. Allow your triceps to fully recover between workouts by giving them at least 48 hours of rest before training them again.
  • 9. Follow a balanced diet that includes sufficient protein to support muscle growth and repair.
  • 10. Stay hydrated before, during, and after your workout to optimize performance and aid in recovery.


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