Dumbbell Triceps Extension | Illustrated Exercise Guide

Primary muscles: Triceps
Secondary muscles: Abs, shoulders
Equipment: Dumbbells
Exercise for the opposite muscles: Bicep curls

Dumbbell Triceps Extension Instructions

1. Grab a dumbbell and stand straight with your feet shoulder-width apart.
2. Raise your arms and, with your elbows pointing forward, start lowering the dumbbell.
3. Slowly raise the dumbbell to the starting position and squeeze the triceps.
4. Repeat.

Proper Form And Breathing Pattern

While doing the dumbbell triceps extension keep your core tight and your back flat. Breathe in as you lift the dumbbell, and maintain your upper arms stationary and close to your head.

From the Shop

Exercise Benefits

The dumbbell triceps extension targets the triceps, which are the muscles on the back of the upper arm. This exercise helps to strengthen the triceps, increases the stability of the shoulders and elbows, and sculpts the arms.

Dumbbell Triceps Extension Demonstration

Sets And Reps

Test different weights by doing a set of 12 repetitions and choose the weight that allows you to maintain perfect form but that, at the same time, still represents a challenge. Start with 2 sets of 8 to 12 repetitions and increase this number over time until you’re able to complete 3 sets of 16 repetitions of the dumbbell triceps extension exercise.

Calories Burned

To calculate the number of calories burned doing dumbbell triceps extensions, enter your weight and the duration of the exercise:

Related Upper Body Exercises

Try these other upper body exercises to tone, tighten and sculpt your triceps, biceps, chest, upper back and shoulders:
Dumbbell triceps kickback
Knee push up
Biceps curl
Dumbbell lateral raise

Popular Workouts

Full Body Workout

No-Equipment Full Body Workout

Don’t let time get in the way of your goals! In only 15 minutes you can work your entire body, raise your heart rate and rev your metabolism …

Yoga Flow

Hip Opening Yoga Flow

Improve circulation, agility, and flexibility and ease back pain with this hip opening yoga sequence. Move your hip joint through its entire …

Core Workout

Ab Workout Routine For Women

Trim, tone and sculpt your entire core with this 30 minute Ab Workout Routine for women! 10 strengthening and tightening moves to target …