Standing Dumbbell Triceps Extension
A standing triceps exercise done with both hands gripping one dumbbell overhead, lowering it behind the head. It suits beginners wanting a two handed way to isolate the triceps.
How to do the standing dumbbell triceps extension
- Stand with your feet about shoulder width apart, holding one dumbbell with both hands overhead.
- Extend your arms fully so the dumbbell rests in your palms with thumbs wrapped around it.
- Keep your upper arms close to your head and perpendicular to the floor as your starting position.
- Bend your elbows to lower the dumbbell behind your head until your forearms touch your biceps.
- Keep your upper arms still throughout, letting only the forearms move.
- Extend your arms back up to the starting position by squeezing your triceps.
Original library instructions (5 steps)
- 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.
Common mistakes
- Letting the elbows flare out to the sides; keep them close to your head throughout the set.
- Moving the upper arms during the extension; only the forearms should travel.
- Arching the lower back to help the lift; keep your core braced and your ribs down.
- Rushing the lowering phase; lower slowly to keep the tension on the triceps.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 6 to 8 reps, 90 seconds rest |
| Muscle | 3 sets of 10 to 12 reps, 60 seconds rest |
| Endurance | 2 to 3 sets of 15 reps, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Choose a dumbbell you can lower behind your head with full control before increasing the weight.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the standing dumbbell triceps extension good for beginners?
Yes. Holding the dumbbell with both hands makes it easier to balance than a single arm version, which makes this a good entry point for triceps extensions.
What muscles does the standing dumbbell triceps extension work?
It isolates the triceps, training them through a long stretch behind the head and a full extension back overhead.
