---
title: "Dumbbell Incline Two Arm Extension"
description: "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."
locale: en
slug: dumbbell-incline-two-arm-extension
url: "https://hi.fitness/exercises/dumbbell-incline-two-arm-extension"
primaryMuscle: "Triceps"
secondaryMuscles: ["Front delts"]
equipment: ["Dumbbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/17734aaf-dumbbell-incline-two-arm-extension.mp4"
updatedAt: 2026-10-20T13:27:30+00:00
---
# 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.

## How to do it

1. 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.
2. Slowly lower the dumbbell by bending your elbows, allowing the weight to move behind your head until your forearms are parallel to the floor.
3. Pause briefly at the bottom of the movement, feeling the stretch in your triceps.
4. 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.

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