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Standing Dumbbell Triceps Extension

Exercise Data

Type: Strength
Main Muscle Worked: Triceps
Equipment: Dumbbell
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Push
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9.3

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Excellent

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Standing Dumbbell Triceps Extension Images

Standing Dumbbell Triceps Extension
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Standing Dumbbell Triceps Extension
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Standing Dumbbell Triceps Extension Guide

Main Muscle: Triceps

  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.

Variations:

  • Another way to perform this exercise is to use an e-z or straight bar instead in which case you will be holding the bar from the inside (around 5 inches between both hands) with the palms facing forward (pronated grip).
  • There is also a bar that has parallel bars inside (often referred to as a triceps blaster) and this can also be used for this exercise.
  • Finally, a low pulley cable with a rope attachment or bar (straight or e-z) attachment at the end can be used as well for variety purposes as well.



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Tips and Reviews - Login to rate

 





 
  • Reviews & Tips
  • Reviews
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of people found this review helpful

Review: Standing Dumbbell Triceps Extension

Exercise Rating
8/10

Mar 13, 2014 12:35 PM: Ok.



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of people found this review helpful

Review: Standing Dumbbell Triceps Extension

Exercise Rating
9/10

Feb 14, 2014 7:04 AM: My favourite tricep exercise. Nail the technique and you feel the burn every time.



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of people found this review helpful

Review: Standing Dumbbell Triceps Extension

Exercise Rating
8/10

Jan 15, 2014 3:27 PM: I did 8 sets (12 reps) at 10 lbs, Work harder.



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of people found this review helpful

Review: Standing Dumbbell Triceps Extension

Exercise Rating
10/10

Jan 14, 2014 3:55 AM: You really feel it.



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of people found this review helpful

Review: Standing Dumbbell Triceps Extension

Exercise Rating
9/10

Jul 4, 2013 4:16 AM: Lying is better. This hurts back but has a greater range of motion.



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Tip: Standing Dumbbell Triceps Extension

Exercise Rating
9/10

Jun 17, 2013 2:12 PM: Excellent Tri exercise! Go as deep as you can!



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of people found this review helpful

Review: Standing Dumbbell Triceps Extension

Exercise Rating
10/10

May 20, 2013 12:45 AM: nice!



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of people found this review helpful

Review: Standing Dumbbell Triceps Extension

Exercise Rating
9/10

Nov 28, 2012 6:02 PM: Good



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of people found this review helpful

Review: Standing Dumbbell Triceps Extension

Exercise Rating
9/10

Jul 17, 2012 12:57 PM: I definitely feel it in the triceps. Which how you know it works.



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of people found this review helpful

Review: Standing Dumbbell Triceps Extension

Exercise Rating
10/10

Jun 17, 2012 12:30 PM: good.



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