Dumbbell Tricep Extension

Muscles Dumbbell Tricep Extension Works

Muscles used

• Tricepsback of the upper arms
• CoreInner muscles around your abs, back, and pelvis
• Rotator cuffSmall muscles around your shoulders that help move your arms

Main muscleLower the dumbbell behind your head with both hands, then extend your elbows to lift it overhead. Your triceps, especially the long head, power this movement.

Supporting musclesYour core keeps your back stable, and your rotator cuff keeps your shoulders steady.

How it should feelAs you straighten your arm behind you, the back of your upper arm should shorten and squeeze. The contraction should be strongest when the arm is fully extended.

Signs you're offIf your elbows flare out or your back arches, you’re relying on your shoulders and lower back. If the dumbbells shake, it can strain your shoulders.

Remember thisKeep your elbows by your head and slowly lift the dumbbell overhead.

Setting Up for Dumbbell Tricep Extension

Setup orderPrepare a Flat bench → Place one dumbbell next to the bench within reach.

• Flat bench

  Set it like thisUse a bench with a flat backrest, and check that the bench does not wobble.

  How to checkThe bench shouldn't move or wobble when you sit.

• One dumbbell

  Set it like thisPrepare one dumbbell to hold with both hands on the floor next to the bench.

  How to checkWhen seated, make sure you can reach the dumbbell handles without twisting your body too much.

Watch out forAvoid starting with a wobbly bench or is positioned in a way that requires you to twist your body significantly to grab the dumbbells.

Stance for Dumbbell Tricep Extension

Foot widthIf standing, place your feet about shoulder-width apart. If seated, place your feet on the floor.

Where your weight goesWhen standing, support yourself through both feet. When seated, support yourself through your hips and feet.

Upper body positionHold the dumbbell with both hands so it can start overhead.

Why it mattersIf your body support is unstable, it becomes harder to control the dumbbell overhead.

How to Grip for Dumbbell Tricep Extension

Grip typeHold one dumbbell upright, supporting the inside of the upper plate with both hands.

Grip widthBring both hands close together so they can support the inside of the plate.

How hard to gripWrap your fingers around the inner edge of the plate, and keep your wrists from bending.

The Key Point for Dumbbell Tricep Extension

Keep your elbows from spreading too wide, and slowly lower the dumbbell behind your head and then raise it.

Think of it like thisThe feeling of keeping your elbows by the sides of your head

Before the fixLift it while spreading your elbows wide to the sides or shaking your body.

After the fixThe back of the arm stretches out and then tightens, reducing the strain on the shoulder.