Dumbbell Incline Two Arm Extension
Description
The dumbbell incline two arm extension is a lying tricep extension performed on an incline bench. The incline angle changes the position of the upper arms relative to gravity, increasing the stretch on the long head of the triceps at the bottom of the rep. It is a strong choice for long head tricep development.
Muscle Group
Equipment Required
Dumbbell Incline Two Arm Extension Instructions
- Set a bench to a 30 to 45 degree incline.
- Lie back with a dumbbell in each hand pressed up over your chest.
- Hold the dumbbells with palms facing each other (neutral grip).
- Brace your core and pin your shoulders to the bench.
- Lower both dumbbells back behind your head by bending only at the elbows.
- Keep your upper arms angled back at the incline angle.
- Continue until you feel a strong stretch in the triceps.
- Press the dumbbells back up to the starting position by extending the elbows.
Dumbbell Incline Two Arm Extension Form & Visual
Dumbbell Incline Two Arm Extension Benefits
- Maximizes long head tricep stretch
- Different angle than flat bench skull crushers
- Builds tricep size
- Strong stretch at the bottom
- Useful for tricep specialization
- Trains the long head specifically
Dumbbell Incline Two Arm Extension Muscles Worked
- Triceps brachii (long head primarily)
- Triceps brachii (medial and lateral heads)
- Anconeus
Dumbbell Incline Two Arm Extension Variations & Alternatives
- Skull Crusher
- Dumbbell Lying Extension
- Overhead Tricep Extension
- Cable Overhead Extension
