Dumbbell Incline Two-Arm Extension
Strengthen your triceps with this incline dumbbell exercise. Build upper arm definition with controlled extensions!
The Dumbbell Incline Two-Arm Extension is a compound exercise that mainly works the triceps, with help from the shoulders and chest. You'll need: dumbbells or incline bench.
Required Equipment
Dumbbell Incline Two-Arm Extension Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Chest (pectoralis major, sternal head)
Dumbbell Incline Two-Arm Extension Variations and Alternatives
How to do the Dumbbell Incline Two-Arm Extension
Set the bench: Adjust the bench to an incline position, usually between 30-45 degrees.
Sit on the bench: Sit on the incline bench holding a dumbbell in each hand. Extend your arms fully overhead to establish the starting position.
Lower the dumbbells: With elbows fixed and pointed inwards, slowly lower the dumbbells behind your head. Keep the motion controlled, bending only at the elbows.
Depth of movement: Continue to lower until your triceps are fully extended and your forearms are nearly parallel to the bench.
Pause and lift: Pause briefly at the lowest point, then exhale and lift the dumbbells back to the starting position, straightening your arms completely.
Focus on form: Maintain close proximity of your elbows to your head and move only your forearms throughout the exercise.
Repetition: Continue the movement for the desired number of repetitions while keeping a strict form to prevent injuries and maximize effectiveness.
Weight selection: Choose weights that allow for controlled execution and adherence to form throughout the exercise.
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Dumbbell Incline Two-Arm Extension FAQs
What muscles does the Dumbbell Incline Two-Arm Extension work?
The Dumbbell Incline Two-Arm Extension mainly works the triceps, with help from the shoulders and chest. The main muscles are the triceps brachii.
What equipment do you need for the Dumbbell Incline Two-Arm Extension?
Dumbbells or incline bench.
Is the Dumbbell Incline Two-Arm Extension a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Incline Two-Arm Extension go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Incline Two-Arm Extension variations and alternatives?
Similar exercises include the Band Incline Triceps Extension, Barbell Incline Triceps Extension Skull-Crusher, Barbell Lying Extension and Dumbbell Incline Tricep Kickback.
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