Dumbbell Incline Two Arm Extension

A heavy triceps builder targeting the long head. Using two dumbbells on an incline allows for a natural range of motion and intense tension.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Triceps

Secondary

Chest

Setup

Sit on an incline bench. Hold both dumbbells overhead with a neutral grip. Keep your elbows tucked in and your core braced.

Instructions

1. Lower both dumbbells behind your head simultaneously.
2. Keep your upper arms vertical and stationary.
3. Press the weights back up until your arms are fully extended.
4. Squeeze the triceps at the peak.
5. Maintain a neutral spine.

Common Mistakes

1. Flaring elbows out.
2. Arching the lumbar spine.
3. Moving the head forward.

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