How to Do a Dumbbell Triceps Extension

  1. Stand or sit with a dumbbell held by both hands overhead.
  2. Keep elbows close to your ears and bend them to lower the weight behind your head.
  3. Extend your arms back up, fully straightening the elbows.

Muscles Affected


Primary muscles: Triceps brachii

Secondary muscles: Shoulders, core

Equipment:Dumbbell

Band Reverse Plank

Proper Form And Breathing Pattern

Keep your elbows stable—don't flare out. Inhale as you lower the weight. Exhale as you extend your arms.


Sets And Reps

Do 2–3 sets of 10–15 reps.

Benefits of Dumbbell Triceps Extension

  1. Strengthens and isolates the triceps
  2. Improves arm stability and control