Dumbbell Standing Triceps Extension
Description
The dumbbell standing tricep extension holds a single dumbbell with both hands overhead and lowers it behind the head by bending at the elbows. The overhead position stretches the long head of the tricep for maximum activation.
Muscle Group
Equipment Required
Dumbbell Standing Triceps Extension Instructions
- Stand tall. Hold a dumbbell with both hands overhead, arms extended. Grip the inner plate.
- Keep upper arms vertical, pointing to the ceiling.
- Bend at the elbows to lower the dumbbell behind your head.
- Lower until you feel a deep tricep stretch.
- Extend your elbows to press back to lockout.
- Squeeze your triceps at the top.
- Keep elbows pointing up — do not let them flare forward.
- Use moderate weight. Aim for 10 to 12 reps.
Dumbbell Standing Triceps Extension Form & Visual
Dumbbell Standing Triceps Extension Benefits
- Targets the long head of the tricep
- Overhead position maximizes long-head stretch
- Simple single-dumbbell setup
- Builds tricep size and strength
- Easy to load progressively
- Classic tricep exercise
Dumbbell Standing Triceps Extension Muscles Worked
- Triceps brachii (especially long head)
- Anconeus
Dumbbell Standing Triceps Extension Variations & Alternatives
- DB Seated Tricep Extension
- Cable Overhead Tricep Extension
- KB Overhead Tricep Extension
- Single-Arm DB Overhead Extension
- Skull Crusher
