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Arms Dumbbell Intermediate Video

How to do the Incline Dumbbell Extensions (Dumbbell Powerbomb)

Primary: Triceps · also works Shoulders, Upper Back.

The Incline DB Extensions, also known as the DB Powerbomb, is a dynamic exercise primarily targeting the triceps. This movement involves extending the dumbbells while lying on an incline bench, focusing on isolating the triceps. It's a great way to add variety to your arm workout routine and build muscle endurance and strength in the upper arms.

Demo video: Incline Dumbbell Extensions (Dumbbell Powerbomb) · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Lie on an incline bench set at about 30 to 45 degrees with a dumbbell in each hand.

  2. 2

    Extend your arms and hold the dumbbells above your chest, palms facing each other.

  3. 3

    Slowly bend your elbows and lower the dumbbells behind your head, keeping your upper arms stationary. Extend your forearms back to the starting position.

Coaching cues

  • Ensure your upper arms remain stationary throughout the movement to fully engage the triceps.
  • Keep the motion slow and controlled to activate the muscle fibers effectively.
  • Exhale while lifting the weight and inhale while lowering it to maintain proper breathing.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Incline Dumbbell Extensions (Dumbbell Powerbomb) alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Dumbbell KickbackDumbbell · beginner Overhead Triceps ExtensionDumbbell · beginner Bent Over Dumbbell KickbacksDumbbell · beginner Dumbbell One Arm ExtensionDumbbell · beginner Dumbbell Triceps ExtensionDumbbell · beginner Plate Tricep ExtensionsDumbbell · beginner

Frequently asked questions

What muscles does the Incline Dumbbell Extensions (Dumbbell Powerbomb) work?

Primary: Triceps. Secondary: Triceps, Shoulders, Upper Back

How many sets and reps of Incline Dumbbell Extensions (Dumbbell Powerbomb) should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Incline Dumbbell Extensions (Dumbbell Powerbomb)?

Same movement pattern, different equipment: Dumbbell Kickback, Overhead Triceps Extension, Bent Over Dumbbell Kickbacks, Dumbbell One Arm Extension, Dumbbell Triceps Extension, Plate Tricep Extensions.

Is the Incline Dumbbell Extensions (Dumbbell Powerbomb) good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.