The Dumbbell Incline Two Arm Extension is an isolation exercise that targets the triceps muscles. This exercise is performed on an incline bench, which helps to better isolate the triceps and prevent swinging or cheating during the movement.
How to perform
Step-by-step instructions:1. Sit back on an incline bench with a dumbbell in each hand, palms facing each other. The incline of the bench should be set at about 30-45 degrees.
2. Start with the dumbbells overhead, arms fully extended and elbows pointing towards the ceiling.
3. Keeping your elbows stationary and close to your head, slowly lower the dumbbells towards the sides of your head, bending at the elbows.
4. Pause briefly at the bottom of the movement, then contract your triceps to extend your arms back to the starting position.
5. Repeat for the desired number of repetitions.
Tips:
- Keep your core engaged and back flat throughout the exercise.
- Avoid flaring out your elbows or using momentum to lift the weight.
- Focus on controlled movements and a full range of motion for maximum triceps activation.
It is recommended to start with lighter weights and gradually increase the weight as you become more comfortable with the exercise. As always, consult with a fitness professional before starting a new exercise routine.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.