ARMS · ISOLATION
Dumbbell Triceps Extension
A single-dumbbell overhead extension for the triceps.
Primary musclesTriceps
Secondary musclesShoulders
EquipmentDumbbell
DifficultyBeginner · Elbow Extension
How to perform
- Hold the dumbbell overhead with both hands or one hand.
- Bend the elbows while keeping the upper arms controlled.
- Extend to return overhead.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the triceps as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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