Dumbbell Triceps Extension
Primary musclesTriceps
EquipmentDumbbells، Full Gym
Level—
Suggested3 × 8–12
Overview
The Dumbbell Triceps Extension is a strong isolation move for building and shaping the triceps brachii. You extend one dumbbell overhead, then lower it behind your head to place the triceps under a high level of work. It fits well in strength training, bodybuilding, and functional fitness programs when your goal is upper-arm endurance and hypertrophy.
How to do it
- 1
Setup
- Pick a dumbbell that you can control comfortably.
- Stand with your feet about shoulder-width apart to stay stable.
- Hold the dumbbell with both hands, with your palms under the top plate of the dumbbell.
- 2
Lifting the Dumbbell
- Bring the dumbbell overhead and lock out your arms.
- Keep your elbows near your ears and aimed forward.
- Brace your core and glutes so your torso stays steady.
- 3
Lowering Phase
- Carefully bend your elbows and lower the dumbbell behind your head.
- Hold your elbows in place and do not let them drift outward.
- Bring the weight down until your forearms are parallel to the floor or slightly deeper.
- 4
Pressing Phase
- Use your triceps to drive the dumbbell back to the start.
- Straighten your arms fully while keeping the triceps working.
- Complete the desired number of reps.
Form tips & common mistakes
Keep your core tight so your lower back does not arch excessively.
Stay controlled and do not use momentum or jerky motion.
Keep your elbows close to your head for maximum triceps engagement.
Choose a moderate weight so you can keep good form and reduce injury risk.
Breathe correctly: inhale as you lower the dumbbell and exhale as you press up.
Muscles worked
Target
Triceps
