How to do a Standing Dumbbell Tricep Extension

Authored by Fitbod

About Standing Dumbbell Tricep Extension

Sets Logged
185,834
Popularity Rank
196th
Difficulty
Beginner
Triceps Strength
86 mSCORE 19th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

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.

  1. Grasp the head of a dumbbell with both hands, palms facing each other.
  2. Stand with your feet hip-width apart and bend your knees slightly.
  3. Position the dumbbell behind your head, palms facing up.
  4. Keep your core engaged, back straight, and gaze forward to maintain proper posture throughout this exercise.
  5. Engage your triceps to extend your arms overhead.
  6. 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.
  7. Hold this position for a moment.
  8. Slowly return the dumbbell to the starting position, maintaining tension in your triceps.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    17.5
    lbs
    1 Rep Max
    22.5
    lbs
  • intermediate
    8
    reps
    22.5
    lbs
    30
    lbs
  • advanced
    8
    reps
    25
    lbs
    30
    lbs

Enter your stats to calculate your Sets & Reps