Hold one dumbbell with both hands overhead and extend the elbows to work the triceps. Lower the weight behind your head, then straighten the arms to complete each repetition.
How to do the Dumbbell Triceps Extension#
- Stand or sit upright and grip a dumbbell with both hands, arms fully extended above your head.
- Bend your elbows and lower the dumbbell in a controlled arc behind your head until your forearms approach your upper arms.
- Pause briefly at the bottom, then contract the triceps to straighten your elbows and raise the weight back overhead.
- Repeat for the desired number of reps while keeping the upper arms relatively stable throughout the movement.
Muscles worked#
- Primary: Triceps (Triceps Brachii)
Common mistakes#
- Allowing the elbows to drift outward or move excessively during the descent.
- Using momentum from the shoulders or torso instead of controlling the weight with the triceps.
- Overarching the lower back to assist the lift.
