Arms
Dumbbell Triceps Extension
A foundational isolation movement designed to build strength and definition in all three heads of the triceps.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet hip-width apart and hold a single dumbbell with both hands using a diamond grip under the inner plate.
Lift the weight directly overhead until your arms are fully extended, keeping your chest up and your core engaged.
Slowly lower the dumbbell behind your head by bending at the elbows while keeping your upper arms vertical and close to your ears.
Continue the descent until your forearms move past parallel with the floor or you feel a deep stretch in the triceps.
Press the weight back up to the starting position by contracting your triceps until your elbows are locked out.
Maintain a neutral spine and avoid arching your lower back throughout the entire range of motion.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Flaring the elbows out to the sides rather than keeping them tucked
- Arching the lower back to compensate for heavy weight
- Using momentum or swinging the weight instead of using a controlled tempo
- Restricting the range of motion by not lowering the weight far enough
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.