Exercise Profile
Dumbbell Triceps Extension Overview
The dumbbell tricep extension is a strength exercise that primarily targets the triceps. It’s an effective move for building arm strength and definition, and it can be easily adjusted to suit different fitness levels.
For beginners, this dumbbell tricep workout helps isolate the triceps and improve arm strength with minimal equipment. Advanced lifters can increase the weight or do other variations to intensify the workout.
Dumbbell tricep extensions can be incorporated into your workout as part of an arm-focused routine or in full-body strength workouts.
Dumbbell Triceps Extension Instructions
Step 1: Set the dumbbell on your shoulder and hold the weight with both hands. Your thumbs should wrap around the grip, with the rest of your hand holding the head or weighted part of the dumbbell. Bring the dumbbell behind your head with your elbows pointing upwards.
Step 2: Keep your back straight. Engage your glutes and core to avoid putting too much tension on your lower back.
Step 3: Inhale and hold your breath. Then, press the dumbbell straight up until you reach full elbow extension or until your arms are fully straight. Exhale just before reaching full extension.
Step 4: Inhale as you lower the dumbbell back down. Control the descent of the dumbbell and feel the stretch in your upper arms.
Step 5: Continue for the desired number of repetitions, maintaining form and control with each extension.
Common Dumbbell Triceps Extension Variations
Dumbbell Overhead Tricep Extensions are a great way to build arm strength, but you can mix things up with different variations to adjust the difficulty or target the muscle at different angles/positions. Here are some of the best dumbbell tricep workout variations to try:
Dumbbell Triceps Extension Tips
- Keep tension in your triceps at the bottom position by not letting the dumbbell hit or rest on your back.
- Keep the dumbbell angled away from your body throughout the movement.
- Lower the dumbbells slowly and with control, focusing on a full range of motion so you can maximize muscle engagement.
- Start with a lighter weight and increase gradually to prevent straining your shoulders or elbows.
- Inhale as you lower the weights. Exhale as you extend back up to help control your movement.
Dumbbell Triceps Extension Common Mistakes
- Too Heavy: Using dumbbells that are too heavy can compromise form and increase your risk of injury, mainly to your elbows and shoulders.
- Arching the Lower Back: Overarching your back during the movement can lead to lower back strain.
- Flaring Elbows: Letting your elbows drift outward can shift the focus away from your triceps and put strain on your shoulders.
Frequently Asked Questions
Is it better to do a Dumbbell Tricep workout standing or seated?
Both versions are effective. The seated variation focuses more on isolating the triceps, while the standing version engages your core for added stability.
Can I perform Dumbbell Triceps Extensions with one arm at a time?
Yes, you can. The one-arm variation is great for isolating each tricep and correcting muscle imbalances.
What are the benefits of triceps extension?
It mainly targets the triceps. This also helps stabilize your shoulder joints, enhance your range of motion, and improve muscle coordination and control.
How much weight should I use for the Dumbbell Triceps workout?
Beginners should start with light weights and progressively increase the load as they become more comfortable.
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