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Exercise 0436 · REF s5PdDyY

Dumbbell Tate Press exercise animation

Dumbbell Tate Press

Category
Upper Arms
Equipment
Dumbbell
Target
Triceps

The tate press is a triceps extension in disguise — elbows pointed out to the sides rather than up, dumbbells lowering to touch the chest almost like a close-grip fly. That elbow position changes the resistance curve enough that lifters who don't feel triceps extensions in the usual spot often feel this one clearly. Keep the reps controlled; the elbows are more exposed in this position than in a standard extension.

How to Do the Dumbbell Tate Press

  1. Sit on a flat bench with a dumbbell in each hand, palms facing each other.
  2. Raise the dumbbells to shoulder height, then rotate your wrists so that your palms are facing away from you.
  3. Press the dumbbells up until your arms are fully extended, then lower them back down to shoulder height.
  4. Rotate your wrists back to the starting position and repeat for the desired number of repetitions.

Muscles Worked

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