Standing Dumbbell Triceps Extension
How to do the Standing Dumbbell Triceps Extension with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Triceps
,
Dumbbell
How to do the Standing Dumbbell Triceps Extension
- 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.
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Every Standing Dumbbell Triceps Extension set you log feeds Ascend's anatomy heatmap, so your triceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
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Standing Dumbbell Triceps Extension: common questions
What muscles does the Standing Dumbbell Triceps Extension work?
The Standing Dumbbell Triceps Extension primarily works the Triceps.
Is the Standing Dumbbell Triceps Extension suitable for beginners?
Yes. The Standing Dumbbell Triceps Extension is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Standing Dumbbell Triceps Extension?
To do the Standing Dumbbell Triceps Extension you'll need a dumbbell.
Is the Standing Dumbbell Triceps Extension a compound or isolation exercise?
The Standing Dumbbell Triceps Extension is an isolation exercise, it targets the triceps through a single joint, which makes it useful for focused, targeted work.
How do I do the Standing Dumbbell Triceps Extension with correct form?
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. Follow the full step-by-step above for the complete movement.
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