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Standing Dumbbell Triceps Extension

Exercise Data

Type: Strength Main Muscle Worked: Triceps Equipment: Dumbbell Mechanics Type: Isolation Level: Beginner Sport: NoForce: Push
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9.1

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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.

Alternative Exercises For Standing Dumbbell Triceps Extension

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Review: Standing Dumbbell Triceps Extension

Exercise Rating
10/10

Jun 30, 2015 6:46 AM: WARNING:If you decide to build muscle,don`t do anything until you read this GOLDEN PLAN,see my review of it:

bestfitnessandmusclebuilding.com/ms2

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Review: Standing Dumbbell Triceps Extension

Exercise Rating
8/10

May 7, 2015 11:18 PM: ...+See More

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Tip: Standing Dumbbell Triceps Extension

Exercise Rating
10/10

Jan 12, 2015 5:25 PM: Definitely one of my favorites. Add weight as you increase your sets!

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Review: Standing Dumbbell Triceps Extension

Exercise Rating
7/10

May 20, 2014 9:35 AM: Good but there are other variants of this exercise that work better.

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Review: Standing Dumbbell Triceps Extension

Exercise Rating
8/10

May 18, 2014 9:38 AM: yes this is the deepest you can get on a standing tricep exercise and it does take its toll on your back if you don't use proper form, but it is the very effective and it burns you up!

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Review: Standing Dumbbell Triceps Extension

Exercise Rating
8/10

Mar 13, 2014 12:35 PM: Ok.

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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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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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Review: Standing Dumbbell Triceps Extension

Exercise Rating
10/10

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

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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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