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Exercise 0430 · REF PdmaD0N

Dumbbell Standing Triceps Extension exercise animation

Dumbbell Standing Triceps Extension

Category
Upper Arms
Equipment
Dumbbell
Target
Triceps

A two-hand overhead extension loads the long head of the triceps through its longest stretch, which is the main reason it earns a spot in programs alongside pushdowns and kickbacks that hit the muscle from other angles. Keeping the elbows tucked in close is the difference between triceps doing the work and the shoulders taking over.

How to Do the Dumbbell Standing Triceps Extension

  1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand.
  2. Raise the dumbbell overhead, keeping your arm straight.
  3. Bend your elbow and lower the dumbbell behind your head, keeping your upper arm stationary.
  4. Extend your arm back up to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Standing Triceps Extension primarily targets the Triceps, with Shoulders as the primary synergist muscle group.

More Upper Arms Exercises

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

More Triceps Exercises

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

Equipment Alternatives

Don't have dumbbell? These target the same triceps with different equipment.

Bench Dip (knees Bent) Bench Dip (knees Bent) Body Weight · Triceps Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps

FAQ

What muscles does the Dumbbell Standing Triceps Extension work?
The Dumbbell Standing Triceps Extension primarily targets the triceps, with the shoulders as the main supporting muscle group.
What equipment do I need for the Dumbbell Standing Triceps Extension?
The Dumbbell Standing Triceps Extension is done with a dumbbell.
What's a good alternative to the Dumbbell Standing Triceps Extension?
If you don't have access to a dumbbell, the Bench Dip (knees Bent) targets the same triceps using body weight instead.