Standing Dumbbell Triceps Extension

Instructions

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.
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.
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.
Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
Repeat for the recommended amount of repetitions.

Frequently asked questions

What muscles does the Standing Dumbbell Triceps Extension work?

Standing Dumbbell Triceps Extension primarily targets the Triceps. This makes it an effective strength exercise for building triceps development.

What equipment do I need for the Standing Dumbbell Triceps Extension?

You will need a dumbbell to perform the Standing Dumbbell Triceps Extension. Make sure the equipment is set up properly and at the appropriate weight before starting.

Is the Standing Dumbbell Triceps Extension suitable for beginners?

Yes. The Standing Dumbbell Triceps Extension is a beginner-friendly exercise. Focus on proper form before adding weight or intensity. It's a great movement to include early in your training.

Is the Standing Dumbbell Triceps Extension a compound or isolation exercise?

The Standing Dumbbell Triceps Extension is an isolation exercise that focuses on a single joint and muscle group. Isolation exercises are useful for targeting specific muscles, correcting imbalances, and adding focused volume. They are typically performed after compound movements in a workout.

How many sets and reps should I do for the Standing Dumbbell Triceps Extension?

For strength, aim for 3-5 sets of 5-8 reps with heavier weight. For muscle building (hypertrophy), try 3-4 sets of 8-12 reps at a moderate weight. For endurance, use lighter weight and perform 2-3 sets of 15-20 reps.

What are good alternatives to the Standing Dumbbell Triceps Extension?

Good alternatives include the Band Skull Crusher, Bench Dips, Bench Press - Powerlifting. These exercises target similar muscle groups (Triceps) and can be substituted based on available equipment or training preference.

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