The Incline dumbbell tricep extension is very effective for targeting the triceps brachii. It resembles the incline skull crusher but has a slightly different movement pattern.
Unlike skull crushers, where the weight is brought down towards your skull, the incline dumbbell tricep extension focuses on extending your arms behind your head while lying on an incline bench.
This exercise works the triceps without straining the joints or risking a head injury. It is a good alternative for people who find traditional skull crusher exercises uncomfortable.
You can perform this exercise with dumbbells, and the angle of the bench can be adjusted based on your preference.
This movement targets your triceps by repeatedly flexing and extending the elbow against resistance.
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Incline Dumbbell Tricep Extension Muscles Worked
- Primary Muscles: Triceps (long head, medial head, lateral head)
- Secondary Muscles: Forearms (brachioradialis, wrist extensors) and Anterior Deltoid.
- Stabilizing Muscles: Shoulders (anterior deltoids), chest (pectorals), core (abs and lower back).
How To Do Incline Dumbbell Tricep Extension
- Set an adjustable bench to a 15-30 degree incline.
- Grab a dumbbell in each hand and lie against an incline bench with your feet firmly planted on the floor.
- Once your back is flat against the pad, press the weights upward with a neutral grip (palms facing each other).
- Then, slowly lower the dumbbells by bending your elbows and bring the weights behind your head by bending your elbows.
- Hold this position for a count, and then drive them back to the starting point by extending your elbows and squeezing your triceps.
- Repeat for as many reps and sets as desired.
Tips and Techniques
- Exhale while pushing dumbbells upwards, and do this in a controlled manner.
- Keep your upper arms fixed, with your elbows close to your head.
- Do not use excessively heavyweight, as this is dangerous for your elbows.
- Setting the bench at about 15-30 degrees inclined is best.
- Keep a controlled motion and avoid jerky movements.
- Always use weights that you can handle comfortably.
- Always use the longest range of motion possible and control the dumbbells throughout the set.
- Vary bench angles to hit different angles of the tricep, but do not go beyond 60 degrees.
- Perform 3–4 sets of 8–12 reps, with 60-90 seconds rest, using a weight that brings you near failure while maintaining proper form.
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.