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.

4K
MET 3.5 Triceps Shoulders Dumbbells

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 120 kcal 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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Muscles & equipment

Primary muscleTricepsSecondary muscleShoulders
EquipmentDumbbells

Calorie Calculator

MET 3.5
Estimated burn
120 kcal

kcal = 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)
≈ 120 cal
Video quality
4K with male and female demonstrations

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Assisted Dip Machine

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Bench Triceps Dip
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Bench Triceps Dip

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Bench Triceps Dip – Legs Extended
MET 5

Bench Triceps Dip – Legs Extended

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Cable Overhead Triceps Extension – Rope (High Pulley)
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Cable Overhead Triceps Extension – Rope (High Pulley)

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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

Bench Triceps Dip
MET 4.5

Bench Triceps Dip

  • Bench
Bench Triceps Dip – Legs Extended
MET 5

Bench Triceps Dip – Legs Extended

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Dip Machine
MET 4.5

Dip Machine

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Dumbbell Tate Press
MET 4.5

Dumbbell Tate Press

  • Dumbbells
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Incline Dumbbell Press with Rotation
MET 4.5

Incline Dumbbell Press with Rotation

  • Dumbbells
  • Bench

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