How to do a Dumbbell Triceps Extension
The Dumbbell Triceps Extension is a beginner dumbbell exercise that works your triceps, with help from your shoulders.
How to do a Dumbbell Triceps Extension, step by step
- Sit on a bench with your back straight and feet flat on the ground.
- Hold a dumbbell with both hands and extend your arms straight up overhead.
- Bend your elbows and lower the dumbbell behind your head, keeping your upper arms close to your ears.
- Pause for a moment, then straighten your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Common mistakes
- Allowing elbows to flare out
- Using momentum to lift the weight
- Not fully extending arms at the top of the movement
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 3-4 sets x 6-8 reps |
| Muscle growth | 3-4 sets x 10-15 reps |
| Endurance | 2-3 sets x 15-25 reps |
| Power | Not recommended |
Alternatives, progressions and regressions
More exercises for the same muscles
Frequently asked questions
What muscles does the Dumbbell Triceps Extension work?
The Dumbbell Triceps Extension mainly works your triceps. It also works your shoulders.
Is the Dumbbell Triceps Extension good for beginners?
Yes. The Dumbbell Triceps Extension is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.
How many sets and reps of the Dumbbell Triceps Extension should I do?
A good starting point is 3-4 sets x 6-8 reps for strength, 3-4 sets x 10-15 reps for muscle growth and 2-3 sets x 15-25 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Dumbbell Triceps Extension?
Good alternatives are Close-Grip Push-Up, Dumbbell Twist Bench Press and Triceps Dip.
Put it in a workout plan
Track your Dumbbell Triceps Extension in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.