Standing Dumbbell Triceps Extension
Also known as: overhead triceps extension, standing dumbbell extension, french press dumbbell, overhead db extension
Standing Dumbbell Triceps Extension is a isolation exercise for the triceps. Main target: triceps long head. Also works: triceps lateral head and triceps medial head. Equipment: dumbbell.
Muscles worked
How to do it
- 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.
- 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.
- 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.
- Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Elbows flaring out to the sides.
Tips
- Lower the dumbbell deep behind your head — the long head of the triceps grows from the stretch.
Used in these programs
Four sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.
Intermediate · 4 times a week · GymPush Pull Legs RoutineThree workouts split by movement: pushing muscles, pulling muscles and legs. Run the cycle once a week, or twice for six days.
Intermediate · 3 times a week · GymDumbbell-Only Full Body WorkoutA pair of dumbbells and a mat: three full-body sessions a week — squats, presses, rows and Romanian deadlifts.
Beginner · 3 times a week · HomeDumbbell Upper/Lower Split, 4 DaysA four-day split with just dumbbells and a bench: two upper-body days, two leg-and-glute days. Muscle growth at home.
Intermediate · 4 times a week · HomeDumbbell Arm Workout: Biceps & TricepsAn arm workout with dumbbells in supersets: biceps curls, hammer curls, extensions and close-grip push-ups.
Beginner · once a week · HomeSimilar exercises
Alternatives with other equipment
