Tricep extension Dumbbell

The dumbbell tricep extension is an isolation exercise that targets all three heads of the triceps, with an emphasis on the long head. It’s commonly performed overhead and can be done seated or standing, using either one dumbbell with both hands or two dumbbells separately. This movement is great for building tricep size and improving lockout strength in pressing exercises.

How to Perform

1. Hold a dumbbell with both hands and lift it overhead, arms fully extended. Your palms should be pressing against the inside of the top plate.
2. Keeping your elbows close to your head, slowly lower the dumbbell behind your head by bending at the elbows.
3. Go down until you feel a stretch in your triceps, then press the dumbbell back up by extending your elbows.
4. Keep your upper arms stationary throughout the movement.

Coaching Cues

• Keep your elbows pointed forward and tight to your head — don’t flare them out.
• Use a full range of motion for maximum muscle recruitment.
• Engage your core to prevent arching your back.
• Control both the lowering and lifting phases to maintain tension.