Dumbbell Incline Two Arm Extension

Also known as: incline dumbbell two arm extension

Beginner

Triceps

Dumbbell

The point of Dumbbell Incline Two Arm Extension is elbow strength that finishes presses; independent dumbbell loading is how it gets there.

How to do Dumbbell Incline Two Arm Extension

Sit on an incline bench with a dumbbell in each hand, resting on your thighs.
Slowly lie back on the bench, keeping the dumbbells close to your chest.
Once you are fully lying down, extend your arms straight up towards the ceiling, keeping your elbows slightly bent.
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
Repeat for the desired number of repetitions.

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Dumbbell Incline Two Arm Extension Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Add reps on the smaller bell before you size up.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. Start each set with the weaker arm and match it.

Common Dumbbell Incline Two Arm Extension Mistakes

Letting the bells drift off the working path

Keep both dumbbells travelling the same line on every rep.

Cutting the stretch short at the bottom of the rep

Let the elbow bend fully so the long head actually gets loaded.

Chasing load before the pattern is grooved

Spend the first few weeks making every rep look the same.

Easier and Harder Than Dumbbell Incline Two Arm Extension

Harder progression

Barbell Lying Extension

Swap Dumbbell Incline Two Arm Extension For

Lever Seated Dip

Reverse Dip

Cable Rear Drive

Dumbbell Incline Two Arm Extension — Frequently Asked Questions

How do you do the Dumbbell Incline Two Arm Extension?

Sit on an incline bench with a dumbbell in each hand, resting on your thighs. Slowly lie back on the bench, keeping the dumbbells close to your chest. Once you are fully lying down, extend your arms straight up towards the ceiling, keeping your elbows slightly bent. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Incline Two Arm Extension work?

The Dumbbell Incline Two Arm Extension primarily targets the triceps. It is classified as a arms exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Incline Two Arm Extension should I do?

For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Incline Two Arm Extension good for beginners?

Yes. The Dumbbell Incline Two Arm Extension is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Dumbbell Incline Two Arm Extension?

Try the Lever Seated Dip, Reverse Dip or the Cable Rear Drive. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Incline Two Arm Extension the same as the incline dumbbell two arm extension?

Yes. The Dumbbell Incline Two Arm Extension is also commonly called the incline dumbbell two arm extension. Different gyms and training programs label it differently, but "incline dumbbell two arm extension" refer to this same movement.