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Upper Arms · Dumbbell
Dumbbell Incline Two Arm Extension
Dumbbell Incline Two Arm Extension is an intermediate isolation strength exercise that works the triceps (upper arms), with the shoulders assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Triceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Triceps · Triceps Brachii
Secondary muscles
- Shoulders · Deltoids
How to do Dumbbell Incline Two Arm Extension
- Set an incline bench to a 45-degree angle and lie back against it, holding a single dumbbell with both hands, gripping the handle securely. Start with the dumbbell extended straight up above your shoulders, with your palms facing each other.
- Slowly lower the dumbbell by bending your elbows, allowing the weight to move behind your head until your forearms are parallel to the floor.
- Pause briefly at the bottom of the movement, feeling the stretch in your triceps.
- Reverse the motion by extending your elbows, pushing the dumbbell back up to the starting position. Repeat for the desired number of repetitions.
Form tips
- Avoid locking your elbows at the top of the movement to maintain tension on the muscles.
- Exhale as you extend the dumbbell and inhale as you lower it.
- Use a slow and controlled motion to maximize muscle engagement and reduce the risk of injury.
Dumbbell Incline Two Arm Extension alternatives
More triceps exercises
Dumbbell Incline Two Arm Extension FAQ
What muscles does Dumbbell Incline Two Arm Extension work?
Dumbbell Incline Two Arm Extension mainly works the triceps in the upper arms (Triceps Brachii). The shoulders work as secondary muscles.
What equipment do you need for Dumbbell Incline Two Arm Extension?
You need a dumbbell.
How many sets and reps of Dumbbell Incline Two Arm Extension should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Incline Two Arm Extension good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Dumbbell Incline Two Arm Extension burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Incline Two Arm Extension?
Other exercises for the triceps include Band Incline Triceps Extension, Single Arm Overhead Extension Resistance Band, Bodyweight Triceps Extension and Tricep Extension Machine.
For developers
Use Dumbbell Incline Two Arm Extension in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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