Dumbbell Tricep Extension

How to Perform the Dumbbell Tricep Extension

1. Stand or sit with a single dumbbell held with both hands, gripping the inner plate or handle with palms overlapping.
2. Press the dumbbell overhead until your arms are fully extended, positioning it directly above your head.
3. Keep your upper arms close to your ears and your elbows pointing forward throughout the movement.
4. Slowly lower the dumbbell behind your head by bending at the elbows, keeping your upper arms stationary.
5. Lower until your forearms are at least parallel to the floor or until you feel a full stretch in the triceps.
6. Extend your elbows to press the dumbbell back up to the starting position, squeezing the triceps at the top.
7. Keep your core braced and avoid arching your lower back during the movement.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Effectively targets the tricep long head, which is the largest of the three tricep heads.
• ✓The overhead position places the long head under a deep stretch, promoting maximal hypertrophy.
• ✓Can be performed with a single dumbbell, making it accessible with minimal equipment.

Pro Tips

• ●Performing this seated on a bench with back support helps isolate the triceps by eliminating lower body compensation.
• ●Lower the dumbbell as deep as your mobility allows to maximise the stretch on the tricep long head.
• ●Focus on keeping your upper arms vertical and only moving at the elbow joint.

Variations

Recommended Sets & Reps