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Dumbbell Incline Two Arm Extension

Dumbbell Incline Two Arm Extension

The Dumbbell Incline Two Arm Extension is a challenging and effective exercise that targets the muscles in your upper arms, known as the triceps. This exercise is typically performed on an incline bench, with the use of dumbbells. The incline position helps to isolate and engage the triceps muscles, making it a valuable addition to your upper body workout routine. During the exercise, you'll lie back on the incline bench with a dumbbell in each hand, palms facing away from your body. With your upper arms perpendicular to the floor, slowly lower the dumbbells down towards your ears, bending at the elbows. Ensure that only your forearms move, while your upper arms and elbows remain stationary. The Dumbbell Incline Two Arm Extension primarily targets the long head of the triceps, which is responsible for adding size and definition to the back of your arms. By incorporating this exercise into your workout routine, you can effectively strengthen and tone your triceps, helping you to achieve those sculpted, well-defined arms you've always wanted. Remember to choose an appropriate weight that challenges your muscles without compromising proper form. It's important to maintain control throughout the entire exercise, focusing on the mind-muscle connection to maximize results. As with all exercises, maintaining correct posture and breathing throughout the movement is key to ensuring safety and effectiveness. Try incorporating the Dumbbell Incline Two Arm Extension into your upper body workout routine to take your triceps training to the next level. Just a few sets of this exercise, performed with proper technique and intensity, can help you unlock the potential for stronger, more defined arms.


  • Start by lying on an incline bench with a dumbbell in each hand, held at arm's length above your chest.
  • Lower the dumbbells towards your shoulders by bending your elbows, while keeping your upper arms stationary.
  • Pause for a moment at the bottom of the movement, feeling the stretch in your triceps.
  • Slowly extend your arms back to the starting position, squeezing your triceps at the top of the movement.
  • Repeat the exercise for the desired number of repetitions, maintaining proper form throughout.
  • Remember to breathe consistently throughout the exercise and to use a weight that challenges you, but still allows you to maintain control.

Tips & Tricks

  • Use a weight that challenges you but still allows you to maintain proper form.
  • Engage your core throughout the exercise to stabilize your body.
  • Keep your elbows slightly bent throughout the movement to reduce strain on the joints.
  • Focus on the contraction of your triceps at the top of each rep for maximum muscle activation.
  • Take a full range of motion by lowering the dumbbells until your upper arms are parallel to the floor.
  • Inhale as you lower the dumbbells and exhale as you extend your arms.
  • Avoid locking out your elbows at the top of the movement to maintain tension on the triceps.
  • Consider using a bench with an adjustable incline to target different areas of the triceps.
  • Start with a lighter weight and gradually increase as you build strength and confidence.
  • Always warm up before performing any exercises to reduce the risk of injury.

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