Triceps Extension (Dumbbell)

How to do it

1. Sit tall on the end of a flat bench and hold one dumbbell upright by its top head with both hands.
2. Press it overhead until your arms are extended, upper arms vertical.
3. Keep your elbows close to your head.
4. Lower the dumbbell behind your head until your forearms are about parallel to the floor.
5. Extend your elbows to lock out overhead again.

Key cues

• Upper arms vertical and still
• Elbows close to your ears
• Only the forearms move
• Both hands under the top head

Common mistakes

• Flaring the elbows out wide
• Letting the upper arms move forward and back
• Leaning back to help the press

Muscles worked

Primary

Triceps

Equipment

Dumbbell and flat bench.

Variations

• Triceps Extension (Cable)

  Cable · Triceps · Isolation

• Triceps Extension (Barbell)

  Barbell · Triceps · Isolation

References

1. StrengthLog: Dumbbell Standing Triceps Extension
2. Garage Gym Reviews: Overhead Triceps Extension
3. BarBend: Overhead Triceps Extension