Dumbbell exercise

Triceps Extension (Dumbbell) form, muscles worked, and workout tracking

The dumbbell triceps extension is an isolation exercise that targets the triceps brachii, particularly the long head. It is widely used to develop upper arm strength and definition by emphasizing the overhead stretch of the muscle.

Triceps Extension (Dumbbell) illustration

How to do Triceps Extension (Dumbbell)

  1. 1Sit or stand upright and hold a dumbbell with both hands, using a diamond grip against the underside of the top plate.
  2. 2Raise the dumbbell overhead until your arms are fully extended.
  3. 3Lower the weight behind your head by bending your elbows, keeping your upper arms vertical and close to your ears.
  4. 4Continue lowering until you feel a deep stretch in your triceps, ensuring your elbows do not flare outward.
  5. 5Press the dumbbell back to the starting position by fully extending your arms.
  6. 6Inhale as you lower the weight and exhale as you drive it upward, maintaining a braced core.

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Track Triceps Extension (Dumbbell) in Plates

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