Dumbbell Incline Two Arm Extension exercise animation (Männlich)

Dumbbell Incline Two Arm Extension

Zielmuskel
Triceps Brachii
Equipment
Dumbbell
Körperregion
Upper Arms
Typ
Strength

The dumbbell incline two arm extension is an isolation exercise that targets the triceps brachii. Performed seated on an incline bench with a dumbbell in each hand pressed overhead, it stretches the triceps under load through a long range of motion, building arm size and lockout strength.

Dumbbell Incline Two Arm Extension: So führst du sie aus

  1. 1Set an incline bench to roughly 45–75° and sit back against the pad with your feet flat on the floor.
  2. 2Hold a dumbbell in each hand and press them overhead until your arms are fully extended, palms facing each other.
  3. 3Keep your upper arms vertical and close to your head, with your elbows pointing up and slightly forward.
  4. 4Bend your elbows to lower both dumbbells behind your head under control, keeping your upper arms still.
  5. 5Lower until you feel a deep stretch in your triceps, stopping before your elbows flare out wide.
  6. 6Press the dumbbells back up by extending your elbows until your arms are fully locked out overhead.
  7. 7Squeeze your triceps briefly at the top, then repeat for your target reps.
  8. 8After your final rep, lower the dumbbells to your thighs under control before setting them down.

Technik-Tipps

  • Move only at the elbows — keep your upper arms fixed and vertical so the triceps do the work, not your shoulders.
  • Lower under control over 2–3 seconds to load the triceps through their full stretched range.
  • Tuck your elbows in toward your head rather than letting them drift outward to keep tension on the triceps.
  • Exhale as you press up to lockout and inhale as you lower the dumbbells behind your head.
  • Start with lighter dumbbells than you would for pressing — the overhead stretched position is demanding on the elbows and shoulders.

Häufige Fehler

  • Flaring the elbows out wide, which shifts work off the triceps and stresses the shoulders and elbow joints.
  • Letting the upper arms swing forward and back, turning the move into a press and reducing triceps tension.
  • Using too much weight and shortening the range of motion, so the triceps never reach a full stretch.
  • Dropping the dumbbells quickly behind the head, which strains the elbows and risks losing control near your skull.
  • Arching the lower back off the bench to heave the weight up instead of extending purely at the elbows.

Häufig gestellte Fragen

What muscles does the dumbbell incline two arm extension work?

It isolates the triceps brachii, the muscle on the back of your upper arm responsible for straightening the elbow. The overhead position emphasizes the long head of the triceps.

What angle should the incline bench be set to?

A 45–75° incline works well. A steeper, more upright angle keeps your upper arms more vertical and increases the stretch on the triceps; a lower angle is slightly easier on the shoulders.

Is this exercise good for beginners?

Yes, as long as you start light. The seated incline support makes it easier to keep your upper arms stable than a standing overhead extension, but the stretched position calls for controlled, moderate loads.

How many sets and reps should I do?

For arm size, 3–4 sets of 10–15 reps with controlled tempo works well. Since this is an isolation move, prioritize a full range of motion and a strong triceps stretch over heavy weight.

What's a good alternative to this exercise?

A single-arm dumbbell overhead extension or a two-arm seated overhead extension with one heavier dumbbell train the triceps similarly. Both keep the elbow-only extension that loads the long head.

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