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§ L · Exercises · TricepsUpdated 6/2026

Dumbbell Incline Triceps Extension

This exercise builds your triceps, improving pressing strength for lifts like the bench press and everyday pushing tasks.

Muscle group
Triceps
Equipment
Dumbbell
Exercise type
Isolation
Technique
Moderate technique

Muscles worked

§ 01 · Muscles
Primary muscle
Triceps

How to perform

§ 02 · Steps
  1. 01

    Lie on an incline bench with your feet firmly on the floor, brace your core, and keep your shoulder blades pulled back and down.

  2. 02

    Hold one dumbbell with both hands and raise it above your chest with your arms almost straight, keeping your elbows pointing toward the ceiling.

  3. 03

    Lower the dumbbell behind your head in a controlled manner by bending only at the elbows, and keep your upper arms stationary.

  4. 04

    Press the dumbbell back up by extending your elbows, and squeeze your triceps at the top without letting your elbows flare out.

Beginner's guide

§ 03 · Guide
What it works

This exercise builds your triceps, improving pressing strength for lifts like the bench press and everyday pushing tasks.

What it should feel like

You should feel it in your triceps. It should not be felt mainly in your lower back, shoulders, or hands.

Most common mistake

A common mistake is letting the elbows flare and the upper arms move. Keep your elbows close and your upper arms as still as possible.

How to get started at the gym

§ 04 · SisuLift

Dumbbell Incline Triceps Extension is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play
SisuLift app workout view

Tips

§ 05 · Tips

Keep your elbows close and your upper arms stationary to keep the movement focused on your triceps. Choose a weight that allows a full range of motion without your lower back lifting off the bench.

The incline bench places the long head of the triceps under a greater stretch, making this an effective isolation extension.

More exercises: Triceps

§ 06 · Same muscles

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