Dumbbell Standing Triceps Extension

Dumbbell Standing Triceps Extension

The Dumbbell Standing Triceps Extension is a fantastic exercise that targets the muscles in the back of your upper arms, namely the triceps. It can be performed using dumbbells, making it a great choice for both home and gym workouts. This exercise primarily focuses on strengthening and toning the triceps, which not only helps improve the overall aesthetics of your arms but also enhances your upper body strength. Strong triceps are essential for performing daily tasks that require pushing or pulling movements, as well as various athletic activities like throwing, pushing, or punching. The Dumbbell Standing Triceps Extension is performed by holding a dumbbell or dumbbells in your hands, with your palms facing inwards and arms fully extended overhead. From there, you slowly lower the dumbbell(s) behind your head by bending your elbows, feeling a stretch in the triceps. Then, you extend your arms back up to the starting position by contracting your triceps. To maximize the effectiveness of this exercise, it is important to maintain proper form throughout. Engage your core, keep your back straight, and avoid swinging or using momentum to lift the dumbbell(s). It's also crucial to choose an appropriate dumbbell weight that challenges you without sacrificing proper technique. When incorporating the Dumbbell Standing Triceps Extension into your workout routine, aim for 3-4 sets of 8-12 repetitions, with a rest period of 60-90 seconds between sets. Remember to gradually increase the weight as you get stronger to continue challenging your triceps. Including the Dumbbell Standing Triceps Extension in your routine can contribute to overall upper body strength, improved functional fitness, and sculpted arms. So, if you're looking to add variety to your arm workout, give this exercise a try!


  • Stand up straight with your feet shoulder-width apart and hold a dumbbell in both hands, with your palms facing up.
  • Raise the dumbbell above your head, keeping your elbows close to your ears and your upper arms stationary.
  • While keeping your upper arms still, lower the dumbbell behind your head by bending your elbows. Your forearms should move only at the elbow joint.
  • Exhale and extend your arms, raising the dumbbell back up to the starting position.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Use proper form and technique to avoid injury.
  • Start with a weight that you can comfortably handle and gradually increase the weight as you get stronger.
  • Engage your core and keep your body stable throughout the exercise.
  • Focus on squeezing your triceps at the top of the movement for maximum muscle activation.
  • Don't swing or use momentum to lift the dumbbell; the movement should be controlled and deliberate.
  • Breathe out as you extend your arms and breathe in as you lower the weight.
  • Include variations of this exercise, such as using an EZ bar or performing it seated, to target your triceps from different angles.
  • Don't neglect the rest of your upper body; incorporate other triceps exercises and overall arm workouts into your routine for balanced muscle development.
  • Allow for adequate rest and recovery between workout sessions to allow your muscles to heal and grow.
  • Consult with a fitness professional to assess your technique and create a customized workout program that suits your individual goals and abilities.


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