Arms · Dumbbell
Dumbbell Incline Triceps Extension
How to do the dumbbell incline triceps extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie back on an incline bench with a dumbbell in each hand held overhead, palms facing in and arms straight up. Keeping your upper arms fixed and pointed at the ceiling, bend at the elbows to lower the dumbbells toward your head, then extend back up to lockout.
- 1Feel the triceps stretch as the dumbbells lower and contract at lockout
- 2Keep your upper arms locked in place and only the elbows moving
- 3Drive up smoothly until the arms are straight
Common mistakes
- Do not let your elbows drift forward or flare wide
- Avoid using your shoulders to swing the weight up
- Do not bang the dumbbells against your head at the bottom
Muscles worked
The dumbbell incline triceps extension mainly works the triceps, with the forearms assisting.
- TricepsPrimary
- ForearmsSupport
Kovo programs the dumbbell incline triceps extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.