How to do a Standing Dumbbell Tricep Extension
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Standing Dumbbell Tricep Extension
Instructions for Proper Form
Like 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.
- Grasp the head of a dumbbell with both hands, palms facing each other.
- Stand with your feet hip-width apart and bend your knees slightly.
- Position the dumbbell behind your head, palms facing up.
- Keep your core engaged, back straight, and gaze forward to maintain proper posture throughout this exercise.
- Engage your triceps to extend your arms overhead.
- Keep your wrists straight as you raise the dumbbell. The bottom of the dumbbell should flair out behind you slightly as you reach the top of the movement.
- Hold this position for a moment.
- Slowly return the dumbbell to the starting position, maintaining tension in your triceps.
Weight & 1 Rep Max Calculator
Average Standing Dumbbell Tricep Extension standards by male, female, weight, age and height
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- beginner8reps17.5lbs1 Rep Max22.5lbs
- intermediate8reps22.5lbs30lbs
- advanced8reps25lbs30lbs
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Alternatives & Variations to Standing Dumbbell Tricep Extension
1. Seated Tricep Press
97.4 mSCORESWAPPED 1,331 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.
2. Single Arm Dumbbell Tricep Extension
88.5 mSCORESWAPPED 1,248 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.
3. Dumbbell Kickbacks
93.7 mSCORESWAPPED 804 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.
4. Dumbbell Skullcrusher
98.4 mSCORESWAPPED 595 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.
5. Bench Dip
93.8 mSCORESWAPPED 422 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.
6. Cable Tricep Pushdown
97.9 mSCORESWAPPED 368 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. Cable Rope Tricep Extension
99.1 mSCORESWAPPED 361 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
8. Dumbbell Tricep Extension
86.6 mSCORESWAPPED 293 TIMESThe 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.
9. EZ-Bar Overhead Tricep Extension
89.8 mSCORESWAPPED 249 TIMESLike other Tricep Extensions, this is an isolation exercise that targets the triceps. The use of an EZ-Bar adds some stability to the movement allowing for heavier loads. In addition an EZ-Bar can offer a more comfortable grip compared to something like a Barbell. By performing this exercise while standing you add some instability back into the movement, which makes this a great exercise for developing functional strength.
- Intermediate
- Triceps
- EZ Bar
10. Cobra Triceps Extension
78.5 mSCORESWAPPED 218 TIMESCobra Triceps Extension is a variation on the standard Push Up. This is a compound, bodyweight exercise that primarily targets your triceps. This is a great exercise for anyone working towards performing push ups, especially if triceps are the weak link.