# Incline Dumbbell Triceps Extension

A two-dumbbell overhead triceps extension done with your back on an incline bench. The incline sets your upper arms further overhead, so the triceps work from a long stretch behind your head.

- Beginner · Isolation
- Equipment: Dumbbells, Adjustable bench
- HD video: https://media.seto.fit/exercises/dumbbell-incline-triceps-extension/video/male.mp4
- HTML: https://seto.fit/exercises/incline-dumbbell-triceps-extension/

## Muscles worked

- Triceps: 10/10
- Front delts: 3/10
- Rotator Cuff: 3/10
- Forearms: 3/10

## How to do the Incline Dumbbell Triceps Extension

1. Sit back on an incline bench, a dumbbell in each hand overhead.
2. Bend your elbows to lower the dumbbells behind your head.
3. Keep your upper arms still and elbows pointing forward throughout.
4. Straighten your arms, pushing the dumbbells back up overhead.

### Full technique — 7 steps

1. Set an adjustable bench to about 45 degrees and sit back against it with your feet flat on the floor.
2. Press a dumbbell in each hand straight up over your shoulders with your palms facing each other.
3. Keep your upper arms mostly fixed and elbows pointing forward rather than drifting wide.
4. Bend your elbows to lower the dumbbells behind your head under control.
5. Stop when your forearms reach full comfortable flexion and your upper arms have stayed mostly in place.
6. Extend your elbows to drive the dumbbells back overhead until your arms are straight.
7. Keep your back against the bench throughout the set.

## Common mistakes

- Elbows flaring out wide
- Letting upper arms swing
- Turning it into a press
- Cutting the bottom range short
- Arching the lower back

## Form cues

- Move only at elbows
- Keep upper arms fixed
- Lower behind the head
- Straighten fully overhead
- Use a neutral grip

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 2 min · 2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Single Arm Overhead Resistance Band Triceps Extension](https://seto.fit/exercises/single-arm-overhead-resistance-band-triceps-extension/), [Resistance Band Overhead Triceps Extension](https://seto.fit/exercises/resistance-band-overhead-triceps-extension/)
- **Cable machine**: [Cable Overhead Triceps Extension (EZ Bar)](https://seto.fit/exercises/cable-overhead-triceps-extension-ez-bar/), [Triceps Pushdown (Reverse Grip)](https://seto.fit/exercises/triceps-pushdown-reverse-grip/)
- **Kettlebell**: [Kettlebell Overhead Triceps Extension](https://seto.fit/exercises/kettlebell-overhead-triceps-extension/), [Kettlebell Skull Crusher](https://seto.fit/exercises/kettlebell-skull-crusher/)
- **No equipment**: [EZ Bar Overhead Triceps Extension](https://seto.fit/exercises/ez-bar-overhead-triceps-extension/), [Kneeling Bodyweight Triceps Extension](https://seto.fit/exercises/kneeling-bodyweight-triceps-extension/)

## 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](https://seto.fit/exercises/bilateral-dumbbell-triceps-kickback/) — Beginner
- **This exercise: Incline Dumbbell Triceps Extension — Beginner**
- Harder: [Dumbbell Skull Crusher](https://seto.fit/exercises/skull-crusher-dumbbell/) — Intermediate
- Harder: [Bodyweight Triceps Extension](https://seto.fit/exercises/bodyweight-triceps-extension/) — 70% of bodyweight

## Quick answers

### What muscles does the Incline Dumbbell Triceps Extension work?

Primary: Triceps 10/10. Also works: Front delts 3/10, Rotator Cuff 3/10, Forearms 3/10.

### When should I do the Incline Dumbbell 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 Triceps Extension?

Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 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 Triceps Extension?

Resistance bands: Single Arm Overhead Resistance Band Triceps Extension, Resistance Band Overhead Triceps Extension. Cable machine: Cable Overhead Triceps Extension (EZ Bar), Triceps Pushdown (Reverse Grip). 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 Triceps Extension?

Bilateral Dumbbell Triceps Kickback (Beginner).

### What is a harder version of the Incline Dumbbell Triceps Extension?

Dumbbell Skull Crusher (Intermediate), Bodyweight Triceps Extension (70% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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