Smart Workout Diary

Dumbbell Tricep Extension

The dumbbell triceps extension is an isolation exercise in which a dumbbell is lowered behind the head and raised by straightening the elbows. It primarily trains the triceps and supports upper-arm strength and muscle development for pressing movements.

Demonstration

Dumbbell Tricep Extension — demonstration 1
Dumbbell Tricep Extension — demonstration 2

Instructions

  1. Stand tall with feet about hip-width apart and hold one dumbbell vertically above your head with both hands.
  2. Brace your abdomen and keep your chest lifted, shoulders down, and upper arms close to your ears.
  3. Inhale and slowly bend only the elbows, lowering the dumbbell behind your head as far as you can without shoulder discomfort.
  4. Exhale as you straighten the elbows to raise the dumbbell overhead, squeezing the triceps without forcefully locking the joints.
  5. Keep your torso still and repeat with a controlled tempo; use a lighter dumbbell if you cannot keep the elbows stable.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell
Difficulty
Beginner

Technique tips

  1. Keep the elbows pointed forward rather than letting them flare widely to the sides.
  2. Use a slow lowering phase and avoid using momentum from the lower back.
  3. Stop the range of motion if you feel sharp pain in the elbows or shoulders.
Exercise library