Incline Dumbbell Triceps Extension
Learn how to do Incline Dumbbell Triceps Extension with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
Incline Dumbbell Triceps Extension is a Dumbbells exercise that primarily targets the Triceps, with secondary activation of the Shoulders. It has a MET value of 3.5, meaning a 70 kg person burns approximately 123 calories in a 30-minute session.
How to Do Incline Dumbbell Triceps Extension
Lying on an incline bench, arms extended above your head with a supinated grip, lower the dumbbells behind your head by bending the elbows, then extend to return to the start position.
💡 Instructions:
Lie on an incline bench, holding a dumbbell in each hand with a supinated grip.
Start with arms fully extended above your chest.
Keeping elbows fixed, slowly lower the dumbbells behind your head by bending at the elbows.
Stretch the triceps at the bottom, then extend the elbows to return to start.
Keep your wrists neutral and avoid moving your shoulders.
⚠️ Common mistakes:
Letting the elbows flare out.
Using shoulder movement instead of isolating the triceps.
Dropping the dumbbells too low and losing tension.
Arching the lower back excessively.
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Start Free TrialMuscles Worked by Incline Dumbbell Triceps Extension
Equipment
- Dumbbells
Calorie Calculator
MET 3.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Incline Dumbbell Triceps Extension
- Type
- Dumbbells exercise
- Primary muscle
- Triceps
- Secondary muscles
- Shoulders
- MET value
- 3.5
- Calories (30 min, 70 kg)
- ≈ 123 cal
- Video quality
- 4K with male and female demonstrations
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FAQ: Incline Dumbbell Triceps Extension
What muscles does Incline Dumbbell Triceps Extension work?
Incline Dumbbell Triceps Extension primarily targets the Triceps, with secondary engagement of the Shoulders.
How do you do Incline Dumbbell Triceps Extension correctly?
Lying on an incline bench, arms extended above your head with a supinated grip, lower the dumbbells behind your head by bending the elbows, then extend to
Is Incline Dumbbell Triceps Extension good for beginners?
Incline Dumbbell Triceps Extension has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for Incline Dumbbell Triceps Extension?
Incline Dumbbell Triceps Extension requires: Dumbbells.
What are the benefits of Incline Dumbbell Triceps Extension?
Incline Dumbbell Triceps Extension strengthens the Triceps, engages the Shoulders, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to Incline Dumbbell Triceps Extension?
Similar exercises to Incline Dumbbell Triceps Extension include Bench Triceps Dip, Bench Triceps Dip – Legs Extended, Dip Machine, Dumbbell Tate Press. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is Incline Dumbbell Triceps Extension better than Bench Triceps Dip?
Both Incline Dumbbell Triceps Extension and Bench Triceps Dip target the Triceps. Incline Dumbbell Triceps Extension uses Dumbbells, while Bench Triceps Dip offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
Alternative Exercises
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