Dumbbell Tricep Extension exercise is an exercise that’s great for building your arm strength while targeting just the triceps alone.

This exercise should be done in conjunction with another tricep pressing exercise such as rope pressdown to target all heads of the triceps.

Dumbbell Tricep Extensions requires minimal equipment, so is perfect for doing at a home gym if preferred.

Dumbbell Tricep Extensions Exercise How To

  • Get into a standing position with feet about hip width apart holding a dumbbell in both hands, or if you prefer, sit with one leg on either side of a flat bench, positioning a dumbbell on the bench lengthwise.
  • Bring the dumbbell up so that it’s over the head, holding on with both hands with the elbows extended.
  • Take a deep breath in and then slowly begin to bend the elbows as you lower the weight down towards the back of the body.  Keep the elbows pointed up towards the ceiling at all times, not letting them extend too far behind the body to the point where you begin to lose control.
  • Once in the lowered position, press the weight back up and return to the starting position.  Repeat until all reps are completed.

Form and Technique

Keep the movement slow and controlled at all times and focus on really feeling the stretch in the triceps at the top of the movement.

VariationsRope Pressdown, Tricep Kickbacks

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

Dumbbell Tricep Extension

How To Do Dumbbell Tricep Extensions