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.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Standing Triceps Extension
Dumbbell Standing One Arm Extension
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Standing Kickback
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Seated Triceps Extension
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Lying Triceps Extension
Upper Arms · Triceps Brachii · Dumbbell
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
- 01Setup
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.
- 02Setup
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.
- 03
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.
- 04
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.
- 05
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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Get Ellim — FreeQuestions
What muscles does Dumbbell Standing Triceps Extension work?
Dumbbell Standing Triceps Extension primarily targets Triceps Brachii.
Is Dumbbell Standing Triceps Extension good for beginners?
Dumbbell Standing Triceps Extension is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Standing Triceps Extension?
You need Dumbbell to perform Dumbbell Standing Triceps Extension. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Standing Triceps Extension?
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.
What are common mistakes when doing Dumbbell Standing Triceps Extension?
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.
Related exercises
Dumbbell Seated One Arm Kickback
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Seated Kickback
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Dumbbell One Arm Kickback
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Dumbbell Kickback
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Assisted Standing Triceps Dip
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Bodyweight Kneeling Push-up Row
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Free · iPhone only · Available on the App Store