← Back to library
Last updated March 5, 2026
Media unavailable
Triceps
Triceps Extension - Standing (Dumbbell)
Stand and hold a dumbbell overhead with both hands, lower it behind your head, then extend back up.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
triceps (long)triceps
Secondary
triceps (inner)triceps (side)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand with feet shoulder-width apart.
- Hold one dumbbell with both hands, cupping the top end with your palms.
- Step 2Starting Position
- Press the dumbbell directly overhead with arms extended.
- Keep your upper arms close to your head.
- Engage your core to stabilize your torso.
- Step 3Execution
- Lower the dumbbell behind your head by bending at the elbows.
- Keep your upper arms stationary and perpendicular to the floor.
- Lower until you feel a deep stretch in your triceps.
- Press the dumbbell back up by extending your elbows.
- Squeeze your triceps hard at the top.
- Avoid arching your lower back excessively.