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Dumbbell Standing Triceps Extension

Dumbbell Standing Triceps Extension

The dumbbell standing triceps extension is an excellent exercise that specifically targets the triceps muscles in your arms. It is a compound exercise that engages multiple joints, contributing to overall upper body strength and stability. With a focus on the triceps, you can develop strong and toned arms, improving your overall aesthetic appeal. To perform the dumbbell standing triceps extension, you typically hold a dumbbell in both hands, standing with your feet shoulder-width apart. In a controlled manner, you raise the dumbbell overhead, keeping your upper arms close to your head. The movement primarily occurs at the elbow joint as you lower the dumbbell behind your head, feeling a stretch in your triceps. One of the main advantages of the dumbbell standing triceps extension is that it can be easily modified to match your fitness level and goals. You can adjust the weight of the dumbbell according to your strength, gradually increasing it as you progress. Additionally, this exercise also helps improve joint stability and flexibility, promoting better overall upper body function. Incorporating the dumbbell standing triceps extension into your workout routine is a great way to target and strengthen your triceps. However, it is important to ensure proper form to prevent any unnecessary strain or injury. Make sure to start with a weight that you can comfortably handle and focus on maintaining control throughout the movement. Remember to engage your core muscles for stability, and if you feel any pain or discomfort, it's best to seek guidance from a fitness professional. So, add this fantastic exercise to your routine and watch your triceps become stronger and more defined over time!


  • Hold a dumbbell in one hand and stand with your feet shoulder-width apart.
  • Raise the dumbbell straight up over your head, keeping your arm fully extended.
  • Bend your elbow to lower the dumbbell behind your head, keeping your upper arm close to your head and your elbow pointing forward.
  • Pause for a moment, then straighten your arm to return to the starting position.
  • Repeat for the desired number of repetitions, then switch to the other arm.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Start with a weight that challenges your triceps but allows you to maintain control and good technique.
  • Engage your core and keep your back straight throughout the movement.
  • Avoid locking out your elbows at the top of the exercise to prevent excessive stress on the joint.
  • Control the lowering phase of the movement to maximize triceps activation.
  • Ensure that your shoulders stay relaxed and away from your ears throughout the exercise.
  • Breathe out as you push the dumbbell up and breathe in as you lower it down.
  • Gradually increase the weight as you get stronger to continue challenging your triceps.
  • Allow for sufficient rest periods between sets to allow your muscles to recover.
  • Incorporate complementary exercises to work the triceps from different angles and fully develop the muscle.

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