Standing Dumbbell Triceps Extension

HOW TO DO IT

1. 1Stand with feet shoulder-width apart holding one dumbbell vertically with both hands.
2. 2Press the weight directly overhead until your arms are fully extended.
3. 3Keep your elbows tucked close to your ears and pointing forward.
4. 4Lower the dumbbell behind your head by bending only at the elbows.
5. 5Stop when your forearms lightly touch your biceps or you feel a full stretch.
6. 6Extend your arms back to the starting position using only your triceps.

COMMON MISTAKES

• Flaring elbows out to the sides instead of keeping them tucked.
• Moving the upper arms forward or backward during the extension.
• Lowering the weight too far and straining the elbow joint.
• Using momentum to swing the weight up rather than muscle force.

TIPS

• Keep your elbows stationary and pointing toward the ceiling throughout the rep.
• Grip the inner plates of the dumbbell to prevent it from slipping.
• Engage your core to prevent your lower back from arching excessively.

SAFETY

• Avoid hyperextending the lower back by keeping your core braced tightly.
• Do not force the range of motion if you feel sharp pain in the elbows.

DETAILS

Muscles

Triceps

Equipment

Dumbbell

Type

Strength Training

Difficulty

Beginner

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Triceps extension

Load position

Overhead

Arms

Both

Legs

Both

Arms straight or bent

Bent arms

Hand orientation

Neutral (palms facing each other)

Body position

Standing