How to do the Incline Dumbbell Overhead Triceps Extension
- Sit back on the incline bench, one dumbbell overhead in both hands.
- Slowly bend your elbows, lowering the dumbbell as far as comfortable.
- Straighten your arms, pushing the dumbbell back up overhead.
- Keep your upper arms still and elbows pointing forward throughout.
Full technique — 7 steps
- Set an adjustable bench to a steep incline and sit back against the pad with your feet flat on the floor.
- Hold one dumbbell vertically with both hands under the top plate.
- Press the dumbbell overhead until your arms are straight above your head.
- Keep your upper arms mostly fixed and elbows pointing forward rather than drifting wide.
- Inhale and bend your elbows to lower the dumbbell behind your head as far as your mobility allows.
- Exhale and extend your elbows to drive the dumbbell back overhead until your arms are straight.
- Keep your back and head against the pad throughout the set.
Common mistakes
- Elbows flaring out wide
- Cutting the bottom range short
- Stopping short of full extension
- Arching the lower back
- Letting upper arms drift backward
Form cues
- Keep upper arms still
- Lower behind the head
- Elbows point forward
- Straighten fully overhead
- Keep back on the pad
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Cable machine
Resistance bands
Kettlebell
- Kettlebell Overhead Triceps Extension Easier
- Kettlebell Skull Crusher Same level
No equipment
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Bilateral Dumbbell Triceps Kickback
- Easier Dumbbell Overhead Triceps Extension
- This exercise Incline Dumbbell Overhead Triceps Extension
- Harder Incline Bodyweight Triceps Extension
- Harder Bodyweight Triceps Extension
Too hard for now? Start with the Dumbbell Overhead Triceps Extension.
Quick answers
What muscles does the Incline Dumbbell Overhead Triceps Extension work?
Primary: Triceps 10/10. Also works: Front delts 3/10, Forearms 3/10.
When should I do the Incline Dumbbell Overhead Triceps Extension in a workout?
Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.
How many sets and reps of the Incline Dumbbell Overhead Triceps Extension?
Strength: 3–4 sets of 6–8 reps, rest 1 min 45 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Incline Dumbbell Overhead Triceps Extension?
Cable machine: Cable Overhead Triceps Extension (EZ Bar), Triceps Pushdown (Reverse Grip). Resistance bands: Resistance Band Overhead Triceps Extension, Single Arm Overhead Resistance Band Triceps Extension. Kettlebell: Kettlebell Overhead Triceps Extension, Kettlebell Skull Crusher. No equipment: EZ Bar Overhead Triceps Extension, Kneeling Bodyweight Triceps Extension.
What is an easier version of the Incline Dumbbell Overhead Triceps Extension?
Dumbbell Overhead Triceps Extension (Beginner), Bilateral Dumbbell Triceps Kickback (Beginner).
What is a harder version of the Incline Dumbbell Overhead Triceps Extension?
Incline Bodyweight Triceps Extension (60% of bodyweight), Bodyweight Triceps Extension (70% of bodyweight).
