Dumbbell Standing Triceps Extension
Target your triceps with the dumbbell standing triceps extension. This isolation exercise strengthens and sculpts the back of your upper arms effectively.
Variations of Dumbbell Standing Triceps Extension
Dumbbell Standing One Arm Extension
Strengthen your triceps with the Dumbbell Standing One Arm Extension. This isolation exercise targets the back of your upper arm for improved strength and
Dumbbell Standing Kickback
Strengthen your triceps with the dumbbell standing kickback. This isolation exercise targets the back of your upper arms for defined, sculpted muscles.
Dumbbell Seated Triceps Extension
Strengthen your triceps with the Dumbbell Seated Triceps Extension. This isolation exercise effectively targets all three heads of the triceps for
Dumbbell Lying Triceps Extension
Target your triceps with the dumbbell lying triceps extension. Perform this isolation exercise on a flat bench to build strong, defined upper arms.
Description
A weight lifting exercise that targets the triceps muscles by raising and lowering a dumbbell behind your head.
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How to Do Dumbbell Standing Triceps Extension
- 1Setup
Stand tall with your feet shoulder-width apart, holding one dumbbell with both hands. Grip the dumbbell vertically by one end, cupping the top plate with both palms.
- 2Setup
Raise the dumbbell overhead, fully extending your arms. Keep your elbows close to your head, with your upper arms vertical and perpendicular to the floor.
- 3
Slowly lower the dumbbell behind your head by bending only your elbows, allowing your forearms to travel downwards. Keep your upper arms stationary throughout this phase.
- 4
Continue lowering until your triceps are fully stretched and the dumbbell is behind your head. Ensure your elbows remain pointing forward and slightly inward, avoiding flaring them out.
- 5
Contract your triceps to extend your elbows, pushing the dumbbell back up to the starting overhead position. Focus on squeezing your triceps at the top of the movement.
Tips
- Maintain stationary upper arms throughout the movement; only your forearms should move to isolate the triceps effectively.
- Control the eccentric (lowering) phase, taking 2-3 seconds to lower the dumbbell for maximum muscle engagement and to prevent injury.
- Breathe in as you lower the dumbbell behind your head and exhale forcefully as you extend your arms back to the starting position.
- Engage your core and glutes to maintain a stable torso and prevent excessive arching in your lower back.
Common Mistakes
- ×Avoid swinging your upper body or using momentum to lift the weight; instead, reduce the weight and perform the movement with strict elbow extension.
- ×Prevent your elbows from flaring out wide by actively keeping them tucked close to your head throughout the entire range of motion.
- ×Do not hyperextend your lower back; brace your core and maintain a neutral spine by slightly tucking your pelvis to protect your lumbar region.
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Related Exercises
Dumbbell Seated One Arm Kickback
Isolate and strengthen your triceps with the seated one-arm dumbbell kickback. This exercise effectively targets the triceps brachii for improved arm
Dumbbell Seated Kickback
Master the Dumbbell Seated Kickback to sculpt and strengthen your triceps. This isolation exercise targets all three heads for defined upper arms.
Dumbbell One Arm Kickback
Isolate your triceps with the dumbbell one-arm kickback. This effective exercise targets the back of your upper arm for definition and strength.
Dumbbell Kickback
Strengthen your triceps with the dumbbell kickback. This isolation exercise targets the back of your upper arm for improved definition and strength.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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