Dumbbell Triceps Extension Guide: Form and Benefits
Master the dumbbell triceps extension with our expert guide. Learn proper form, avoid common mistakes, and build stronger, more defined arms.
How to Perform
- 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
- 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
Primary movers
- Triceps
Stabilizers
- Shoulders
- Forearms
- Core
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Triceps · Arms