Dumbbell Triceps Extension
The Dumbbell Triceps Extension primarily works the Triceps (Long Head) and stabilizer support from the Anterior Deltoid, Pectoralis Major (Clavicular), Wrist Flexors. It is a dumbbell isolation exercise at intermediate difficulty.
The Dumbbell Triceps Extension is an intermediate isolation exercise performed with dumbbell, following a extension movement pattern. It primarily targets the Triceps (Long Head). This is a bilateral pushing movement, meaning both sides work together to generate force.
A dumbbell isolation push exercise targeting the Triceps (Long Head).
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Extension |
| Force | Push |
| Laterality | Bilateral |
| Primary | Triceps (Long Head) |
Muscles Worked
The Triceps (Long Head) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Anterior Deltoid, Pectoralis Major (Clavicular), Wrist Flexors act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Anterior Deltoid (shoulders)
- Stabilizer Muscle Pectoralis Major (Clavicular) (chest)
- Stabilizer Muscle Wrist Flexors (forearms)
How to Perform
Preparation
- Position one dumbbell over head with both hands under inner plate (heart shaped grip).
Execution
- With elbows over head, lower forearm behind upper arm by flexing elbows.
- Flex wrists at bottom to avoid hitting dumbbell on back of neck.
- Raise dumbbell over head by extending elbows while hyperextending wrists.
- Return and repeat.
Comments
- Position wrists closer together to keep elbows from pointing out too much.
- Let dumbbell pull back arm to maintain full shoulder flexion.
- Consider using seat with back support as illustrated.
- Back support should not be so high that it interferes with dumbbell being completely lowered (i.
- full range of motion).
- If shoulder flexion flexibility is not adequate, position hips slightly forward (as illustrated) so elbows are positioned upward.
- Position body more upright if shoulder flexion flexibility is adequate.
- See suggestedmount & dismount.
Tips & Common Mistakes
- Fully extend through the range of motion to achieve peak muscle contraction.
- Avoid hyperextending the joint at end range — stop just short of lockout.
- Control the return to take full advantage of the eccentric stimulus.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Triceps (Long Head)) and can be substituted based on your equipment or variation preferences.
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