How many sets and reps of the incline dumbbell triceps extension should you do when you are new to the exercise?

Three sets of 10 to 12 reps is a solid starting point for a primary triceps builder. Add weight only once you can pause briefly at the bottom stretch without your upper arms drifting forward, since that pause is where most of the value comes from.

What can replace the incline dumbbell triceps extension without an incline bench?

A flat lying dumbbell triceps extension or a decline dumbbell triceps extension both load the long head in a similar stretched position without needing an adjustable bench.

What is the incline dumbbell triceps extension good for?

Treat it as a primary triceps builder in a hypertrophy-focused block, since the incline angle gives one of the deepest stretches available on the long head. It's not the best pick if you already have shoulder discomfort reaching overhead, since dropping the dumbbells behind your ears asks a lot of the shoulder joint too.

Intermediate

Incline Dumbbell Triceps Extension

Reclining on an incline lets the dumbbells drop past your ears, loading the long head in a lengthened position that flat pressing never reaches. Working each arm with its own dumbbell also evens out side-to-side strength and keeps the wrists free to find a comfortable angle. Treat it as a primary triceps builder in a hypertrophy block.

Equipment: Bench, Dumbbell
Body part: Triceps
Type: Strength
Browse by muscle: Triceps Brachii Long Head
Browse by movement: Elbow Extension

How to do it

1
Set an adjustable bench to about 45 degrees and sit back holding a dumbbell in each hand.
2
Press the dumbbells up over your shoulders with palms facing each other.
3
Keeping the upper arms angled slightly back, bend the elbows to lower the weights toward the sides of your head.
4
Let the dumbbells travel behind your head until you feel a strong stretch in the triceps.
5
Extend the elbows to press back to the start without letting the upper arms drift.
6
Inhale as you lower and exhale as you press up.

Tips

Keep the upper arms as still as you can so the stretch stays on the triceps, not the shoulders.
Lower under control; the behind-the-head position is where an elbow gets cranky if you bounce.
Pick a weight you can pause briefly at the bottom of without losing the elbow angle.

Variations

Common mistakes

The upper arms swing forward toward vertical as the dumbbells lower, sliding the stretch off the triceps and onto the front of the shoulder.
Bouncing out of the bottom position to avoid controlling the deepest part of the range is exactly where an elbow gets irritated on this variation.
Setting the bench too upright turns the movement into something closer to a standing overhead extension and loses the incline's added stretch.
The dumbbells drift apart on the way down instead of staying level, so one arm ends up carrying more of the load than the other.

Frequently asked

How many sets and reps of the incline dumbbell triceps extension should you do when you are new to the exercise?: Three sets of 10 to 12 reps is a solid starting point for a primary triceps builder. Add weight only once you can pause briefly at the bottom stretch without your upper arms drifting forward, since that pause is where most of the value comes from.
What can replace the incline dumbbell triceps extension without an incline bench?: A flat lying dumbbell triceps extension or a decline dumbbell triceps extension both load the long head in a similar stretched position without needing an adjustable bench.
What is the incline dumbbell triceps extension good for?: Treat it as a primary triceps builder in a hypertrophy-focused block, since the incline angle gives one of the deepest stretches available on the long head. It's not the best pick if you already have shoulder discomfort reaching overhead, since dropping the dumbbells behind your ears asks a lot of the shoulder joint too.

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