Dumbbell Standing Triceps Extension
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The Dumbbell Standing Triceps Extension is a strength exercise where you hold a dumbbell overhead with both hands or one in each, then lower it behind your head by bending your elbows before extending your arms fully to straighten them. Its primary purpose is to isolate and strengthen the triceps brachii, enhancing arm extension power and muscle size. It requires only a dumbbell and benefits athletes, bodybuilders, or anyone seeking upper-body pushing strength with minimal equipment.
How to Perform Dumbbell Standing Triceps Extension
- 1Stand tall with feet shoulder-width apart, core engaged, and knees slightly bent for stability.
- 2Hold one dumbbell with both hands, palms facing inward, gripping the top end of the dumbbell.
- 3Raise the dumbbell overhead by extending your arms fully, keeping elbows pointing forward and close to your head.
- 4Inhale as you slowly lower the dumbbell behind your head by bending your elbows, keeping upper arms stationary.
- 5Exhale as you extend your elbows to press the dumbbell back overhead to the starting position.
- 6Repeat for desired reps, then switch sides if using a single arm variation.
- 7Key form tips: Keep elbows tucked and fixed—avoid flaring them out. Use a controlled tempo to prevent swinging or arching your lower back. Stop if you feel shoulder strain; common mistake is using momentum instead of triceps isolation.