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Arms Dumbbell Intermediate Video

How to do the Incline Dumbbell Extensions VO

Primary: Triceps · also works Shoulders, Chest.

The Incline Dumbbell Extension VO is an isolation exercise targeting the triceps. The neutral grip helps in reducing stress on the elbows while effectively recruiting the triceps muscles. This exercise is particularly useful for those looking to enhance the definition and strength of the triceps.

Demo video: Incline Dumbbell Extensions VO · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Sit on an incline bench with your feet flat on the floor.

  2. 2

    Hold a dumbbell in each hand with a neutral grip (palms facing each other).

  3. 3

    Extend your arms above your head, keeping your elbows close to your head.

  4. 4

    Slowly lower the dumbbells behind your head until your forearms touch your biceps.

  5. 5

    Pause briefly, then extend your arms back to the starting position without locking your elbows.

Coaching cues

  • Keep your core engaged and back flat against the bench.
  • Avoid flaring your elbows out to prevent undue stress on the joints.
  • Control the movement and avoid using momentum.

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 VO 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 VO work?

Primary: Triceps. Secondary: Triceps, Shoulders, Chest

How many sets and reps of Incline Dumbbell Extensions VO 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 VO?

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 VO good for beginners?

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