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Dumbbell Standing Triceps Extension

Exercise Profile

Body PartTriceps, Upper Arms
Primary MusclesTriceps Brachii
Secondary Muscles
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Introduction to the Dumbbell Standing Triceps Extension

The Dumbbell Standing Triceps Extension is a strength training exercise that primarily targets the triceps, helping to enhance muscle definition and increase upper body strength. It is suitable for individuals at all fitness levels, from beginners to advanced athletes, as it can be easily modified based on skill level. People may choose to incorporate this exercise into their workouts to improve arm strength, promote better posture, and achieve a more toned and sculpted appearance.

Performing the: A Step-by-Step Tutorial Dumbbell Standing Triceps Extension

  • Extend your arms straight up overhead, ensuring your elbows are close to your head and your palms are facing up, holding the dumbbell.
  • Slowly bend your elbows to lower the dumbbell behind your head, keeping your upper arms still and elbows close to your ears.
  • Pause for a moment when your forearms are parallel to the floor and then use your triceps to push the dumbbell back up to the starting position.
  • Repeat this movement for the desired number of repetitions, ensuring to keep your core engaged and back straight throughout the exercise.

Tips for Performing Dumbbell Standing Triceps Extension

  • Control the Weight: Avoid using a weight that is too heavy for you. A heavier weight can lead to a loss of control and potential injury. Start with a lighter weight and gradually increase as your strength improves. Also, ensure that you are controlling the weight on the way up and down. Don't let the weight control your movement.
  • Full Range of Motion: To get the most out of this exercise, use a full range of motion. Lower the dumbbell behind your head until your forearms are roughly parallel with the floor, and then extend your arms fully at the top of the movement. Half reps will not fully engage the triceps. 4

Dumbbell Standing Triceps Extension FAQs

Can beginners do the Dumbbell Standing Triceps Extension?

Yes, beginners can do the Dumbbell Standing Triceps Extension exercise. However, it's important to start with a light weight to avoid injury and to ensure proper form. It's also beneficial to have someone knowledgeable about the exercise, like a personal trainer, watch your form to ensure you're doing it correctly. As with any exercise, it's important to warm up beforehand and stretch afterwards.

What are common variations of the Dumbbell Standing Triceps Extension?

  • One-Arm Dumbbell Triceps Extension: This variation is performed by holding a dumbbell in one hand, raising it above the head, and then bending the elbow to lower the weight behind the head, targeting one tricep at a time.
  • Seated Dumbbell Triceps Extension: This variation is performed while sitting on a bench, holding a dumbbell with both hands and raising it overhead, then bending the elbows to lower the weight behind the head.
  • Lying Triceps Extension: Also known as skull crushers, this variation is performed lying on a bench, holding a dumbbell in each hand, extending the arms straight up, then bending the elbows to lower the weights towards the forehead.
  • Incline D

What are good complementing exercises for the Dumbbell Standing Triceps Extension?

  • Skull Crushers: Skull Crushers, like the Dumbbell Standing Triceps Extension, isolate the triceps, but from a different angle, which can help to develop a more balanced muscle strength and size.
  • Push-ups: While they are a bodyweight exercise, push-ups complement Dumbbell Standing Triceps Extensions by working not only the triceps, but also the chest, shoulders, and core, providing a full upper body workout.

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