Standing Dumbbell Triceps Extension
The Standing Dumbbell Triceps Extension isolates the Triceps through a controlled range of motion. This beginner-level dumbbell exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The triceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Standing Dumbbell Triceps Extension
- 1
To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
- 2
The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
- 3
Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
- 4
Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
- 5
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Standing Dumbbell Triceps Extension work?
The Standing Dumbbell Triceps Extension primarily targets the Triceps. It's an effective isolation exercise for building triceps strength.
Is the Standing Dumbbell Triceps Extension good for beginners?
Yes, the Standing Dumbbell Triceps Extension is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Standing Dumbbell Triceps Extension?
You need dumbbell to perform the Standing Dumbbell Triceps Extension. Most commercial gyms will have this available.
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