Upper Arms Exercise · Dumbbell

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Dumbbell Forward Lunge Triceps Extension

Combining a forward lunge with an overhead triceps extension turns this into a coordination and stability drill as much as an arm exercise, since the legs and core work just to keep the torso upright while the arms extend overhead. It's a good addition to a circuit or functional-training block, but not the exercise to reach for when the goal is loading the triceps heavy. Keep the weight light until the lunge-and-press timing feels natural.

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Also known as: Dumbbell Forward Lunge Tricep Extension, Db Forward Lunge Triceps Extension, Dumbell Forward Lunge Triceps Extension

Category

Upper Arms

Equipment

Dumbbell

Target

Triceps

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Dumbbell Forward Lunge Triceps Extension

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand.
2. Step forward with your right foot and lower into a lunge position.
3. Keep your back straight and chest lifted throughout.
4. Raise your arms straight overhead, keeping your elbows close to your ears.
5. Bend your elbows to lower the dumbbells behind your head.
6. Pause briefly, then straighten your arms to return to the starting position.
7. Continue for the desired number of repetitions, then switch legs and repeat.

Technique & Form Tips

Execute the movement by bending hips and knees while maintaining balance over the midfoot. The specific torso angle and stance are determined by the chosen variation, focusing on controlled descent and ascent throughout the range of motion.

Common Mistakes to Avoid

• Knee collapse: Keep the knees aligned with the feet to maintain stable tracking.
• Losing torso control: Match the torso position to the variation instead of suddenly dropping the chest or changing balance.
• Losing foot support: Keep the demonstrated foot contact during the lowering and rising phases. Jumping variations have a separate takeoff and landing.

How to Breathe During This Exercise

Breathe in a steady, controlled rhythm throughout the effort.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Dumbbell Forward Lunge Triceps Extension mainly targets your Triceps, with your Shoulders helping support the movement, along with your Core.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell · Triceps

FAQ

What muscles does the Dumbbell Forward Lunge Triceps Extension work?

The Dumbbell Forward Lunge Triceps Extension mainly works your triceps. It also helps strengthen your shoulders and core. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Dumbbell Forward Lunge Triceps Extension?

You do the Dumbbell Forward Lunge Triceps Extension with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Dumbbell Forward Lunge Triceps Extension?

One mistake to watch for is knee collapse: Keep the knees aligned with the feet to maintain stable tracking.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Dumbbell Forward Lunge Triceps Extension?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.