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Instructions
- Stand upright with feet shoulder-width apart holding one dumbbell with both hands behind your head.
- Grip the dumbbell with both palms facing upward in a neutral grip (forming a diamond shape with your hands).
- Keep your elbows close to your head and point them forward.
- Extend your arms fully overhead while keeping your upper arms stationary.
- Pause briefly at the top with arms straight.
- Slowly lower the dumbbell behind your head in a controlled manner.
- Repeat for the desired number of repetitions.
Technical Tips
- Avoid flaring your elbows outward to keep tension on the triceps.
- Maintain a neutral spine and tight core throughout the movement.
- Use a moderate weight to ensure proper form and range of motion.
Breathing Tips
- Inhale while lowering the dumbbell behind your head.
- Exhale as you extend your arms and lift the dumbbell overhead.
Medical restrictions
- Shoulder impingement or instability
- Elbow tendinitis or joint pain
- Severe upper back or neck injuries
The Standing Dumbbell Triceps Extension is a fundamental strength training exercise targeting the triceps. This movement involves extending the arms overhead while holding a dumbbell with both hands, emphasizing the long head of the triceps muscle. Performed in a standing position, it also activates core stabilizers and encourages good posture and balance. Ideal for beginners and advanced athletes alike, this exercise helps build upper arm strength, increase muscular endurance, and improve overall arm definition. The overhead position provides a full stretch and contraction of the triceps, promoting hypertrophy. It requires minimal equipment, making it highly accessible for home and gym workouts. Incorporating this exercise into your routine can enhance upper body pushing performance and support movements such as pressing and throwing. Consistent execution with proper form contributes to balanced arm development and joint stability.
What muscles does the Standing Dumbbell Triceps Extension work?
The Standing Dumbbell Triceps Extension primarily targets the triceps, especially the long head, while secondarily engaging the core and shoulder stabilizers.
Is the Standing Dumbbell Triceps Extension good for beginners?
Yes, this exercise is suitable for beginners due to its simple movement pattern and the ability to control weight load easily with a single dumbbell.
Can I do the Standing Dumbbell Triceps Extension at home?
Absolutely. All you need is a single dumbbell, making this a convenient and effective home workout option for strengthening the triceps.
How heavy should the dumbbell be for triceps extensions?
Start with a moderate weight that allows you to perform 10–15 reps with proper form, gradually increasing as your strength improves.
What are common mistakes in the Standing Dumbbell Triceps Extension?
Common mistakes include flaring the elbows, arching the back, and using momentum instead of controlled movement. Focus on form to maximize benefits.