Triceps
Incline Dumbbell Overhead Extension
The Incline Dumbbell Overhead Extension is a strength exercise with dumbbells for your triceps. Share of the load in the Zulta muscle model: triceps (long head) 48%, triceps (lateral head) 23% and triceps (medial head) 19%.
How to do it
- Set a bench to about 40 degrees and lie back with a dumbbell in each hand.
- Press the dumbbells up, then tilt the upper arms back until they are in line with your torso, palms facing each other.
- Bend the elbows to lower the dumbbells behind your head, upper arms fixed.
- Go down until you feel a full stretch along the back of the arms.
- Straighten the elbows to bring the dumbbells back up to the start.
Tips
- Keep the upper arms angled back over your head for the whole set: that angle is the point of the exercise.
- Lower slowly, the bottom is where the long head is most stretched.
Common mistakes
- Bringing the upper arms forward so it becomes a press.
- Letting the dumbbells drift apart and the elbows flare.
Muscles worked by the Incline Dumbbell Overhead Extension
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Back support removes trunk bracing. Extending the elbow with the arm overhead puts the long head on stretch, which made it grow more than pushdowns in a direct comparison; lateral and medial heads still assist.
Incline Dumbbell Overhead Extension alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
- Seated Overhead Cable Extension
- Machine Overhead Tricep Extension
- Machine Tricep Extension
- Band Overhead Tricep Extension
Similar exercises
- Kettlebell Tricep Extension
- Overhead EZ Bar Extension
- Overhead Tricep Extension
- Two Arm Dumbbell Overhead Extension
Frequently asked questions
What muscles does the Incline Dumbbell Overhead Extension work?
Mainly the triceps (long head). The triceps (lateral head) and triceps (medial head) assist.
Is the Incline Dumbbell Overhead Extension good for beginners?
The Incline Dumbbell Overhead Extension is rated intermediate. If you are new, learn the Seated Overhead Cable Extension first and build up from there.
What is a good alternative to the Incline Dumbbell Overhead Extension?
For example the French Press, Seated Overhead Cable Extension and Machine Overhead Tricep Extension. They train mostly the same muscles, some with different equipment.
How do you make the Incline Dumbbell Overhead Extension harder?
Add weight or reps, or move on to the Katana Extension and Single Arm Overhead EZ Extension.
Sources
- Maeo et al. 2023, Eur J Sport Sci 23(7):1240-1250
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