Single Dumbbell Incline Bench Tricep Extension
Targets triceps from a unique angle, improving overall arm development
Full BodyIntermediateStrength
At a glance
| Muscles worked | triceps |
|---|---|
| Muscle group | Full Body |
| Difficulty | Intermediate |
| Type | Strength |
| Sets & reps | 5 sets × 6 reps |
| Estimated calories burned | ~7 kcal |
How to do it
- Step 1: Setup — sit on the incline bench with your back against the pad and feet flat on the floor.
- Step 2: Initiation — hold the dumbbell with both hands overhead and extend your arms.
- Step 3: Main movement — lower the dumbbell behind your head, keeping your upper arms still.
- Step 4: End position — stretch your triceps fully, then lift the dumbbell back to the starting position.
- Step 5: Return — slowly lower the dumbbell to the starting position, keeping control throughout the movement.
- Step 6: Breathing reminder — exhale as you extend the dumbbell, inhale as you lower it.
- Step 7: Safety note — avoid arching your back or using momentum to lift the dumbbell.
Equipment
- Dumbbell
- Incline Bench
Coaching tips
Benefits
Targets triceps from a unique angle, improving overall arm development
Common mistakes
Letting the dumbbell swing or using momentum to lift
Make it harder
Increase dumbbell weight or slow down the movement
Make it easier
Decrease dumbbell weight or use a shorter range of motion
Breathing
Exhale on extension, inhale on return
Build a workout with this exercise
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Intermediate · 30 secondsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.