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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.e. 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.
Alternative Exercises
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