How to do a Dumbbell Tricep Extension
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Dumbbells
Flat Bench
Workouts with Dumbbell Tricep Extension
Target muscles worked
Instructions for Proper Form
The Dumbbell Tricep Extension isolates the triceps, promoting muscle growth and strength. Performed either standing or seated, it involves extending the arms above the head with a dumbbell, focusing on tricep contraction and control during the movement. This exercise enhances arm aesthetics and supports upper body strength, making it essential for a balanced arm workout routine.
- Sit on a bench with your back straight. Clutch a dumbbell vertically with both hands at chest height, palms facing the ceiling.
- Brace your core and press the dumbbell overhead with your elbows facing forward.
- Keep your upper arms next to your ears as you flex your elbows to lower the dumbbell behind you until your forearms touch your biceps.
- Raise the dumbbell back to the starting position.
Weight & 1 Rep Max Calculator
Average Dumbbell Tricep Extension standards by male, female, weight, age and height
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- beginner8reps17.5lbs1 Rep Max22.5lbs
- intermediate8reps20lbs25lbs
- advanced8reps25lbs30lbs
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Alternatives & Variations to Dumbbell Tricep Extension
1. Single Arm Dumbbell Tricep Extension
88.5 mSCORESWAPPED 957 TIMESThis exercise is a variation on the more standard Dumbbell Tricep Extension. Like other tricep extensions, this is an isolation movement that targets your triceps. By performing this exercise with a single arm, you add more instability to the movement, as well as prevent yourself from compensating for any strength discrepancies between sides.
2. Cable Rope Tricep Extension
99.1 mSCORESWAPPED 754 TIMESThis is an isolation triceps exercise. The use of cables gives you more control over where the resistance is coming from, allowing you to keep more tension in your triceps compared to equipment like dumbbells. Because you can easily adjust the weight on a cable machine this is also a great exercise for performing drop sets, and burning out your triceps.
- Intermediate
- Triceps
- Rope Cable
3. Dumbbell Skullcrusher
98.4 mSCORESWAPPED 720 TIMESDumbbell Skullcrusher is an isolation exercise that targets your triceps. Unlike some skull crusher variations, the use of dumbbells prevents you from compensating for any differences in strength between sides, as well as adding some instability to the movement.
4. Standing Dumbbell Tricep Extension
77.1 mSCORESWAPPED 659 TIMESLike other Dumbbell Tricep Extensions, this is an isolation movement that targets triceps. By performing this exercise while standing instead of seated, you add a small amount of instability to the movement. In addition, performing this exercise while standing can make this a more beneficial variation for developing functional strength in your triceps.
5. Seated Tricep Press
97.4 mSCORESWAPPED 640 TIMESSeated Tricep Press is an isolation exercise that targets your triceps. The positioning of the dumbbell varies from many other tricep exercises, which is great for adding some variety to your exercise selection. By positioning the dumbbell overhead you can ensure that you’re taking your triceps through their full range of motion.
6. Cable Tricep Pushdown
97.9 mSCORESWAPPED 583 TIMESThis is an isolation exercise that targets the triceps. This exercise is very similar to other cable tricep exercises with the exception of using a flat bar instead of other handle attachments. This keeps your hands palms down, and reduces the demand for stabilizing your wrist during the movement.
7. Dumbbell Kickbacks
93.7 mSCORESWAPPED 503 TIMESDumbbell Kickbacks are an isolation exercise that target the triceps. The use of dumbbells prevents you from compensating for any strength discrepancies between sides. The movement itself is simple and easy to perform, making this a great exercise for beginners, and plenty of variations exist for more advanced users looking to add more difficulty and complexity to the movement.
8. Machine Tricep Extension
90.2 mSCORESWAPPED 389 TIMESSimilar to other tricep extensions, this variation is an isolation movement that targets the triceps. The use of a machine restricts your range of motion, and adds a ton of stability to the movement. By placing your elbows against the pad, you ensure that the movement is coming entirely from your triceps, and you aren’t accidentally recruiting additional muscle groups.
9. Bench Dip
93.8 mSCORESWAPPED 353 TIMESBench Dip is a variation on the standard Dip. Like other Dip variations, this is a compound, bodyweight exercise that primarily targets your triceps. Because your feet are still on the ground, this tends to be an easier variation, and a great way to build tricep strength as you work towards full bodyweight dips.
10. Machine Tricep Dip
92.9 mSCORESWAPPED 318 TIMESMachine Tricep Dips are a variation on the more standard Dip. This is a compound movement that primarily targets your triceps. By using a machine, you restrict your range of motion, and add more stability to the movement. This allows you to focus on exertion rather than stabilizing the movement. Because you’ll also be using a weight stack instead of bodyweight, you can have more control over your resistance. This is a great exercise for anyone looking to work towards performing full bodyweight dips, or just building muscle mass and strength in your triceps.