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Standing Dumbbell Triceps Extension

Performed standing, which recruits the trunk stabilisers, this variation primarily targets your Triceps. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Isolation · Push

Primary muscles: Triceps

How to perform Standing Dumbbell Triceps Extension

  1. Step 1. To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
  2. Step 2. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
  3. Step 3. Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
  4. Step 4. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
  5. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific muscles does the standing dumbbell triceps extension target?

This exercise primarily targets the triceps brachii, specifically emphasizing the long head due to the overhead arm position. It is an isolation movement that requires no secondary muscle assistance.

How can I maintain proper form during the overhead extension?

Keep your elbows tucked close to your head and pointing forward rather than flaring outward. Maintain a neutral spine by engaging your core to prevent excessive arching of the lower back.

What is a common mistake to avoid when performing this movement?

Avoid using momentum or swinging the weight, which shifts tension away from the triceps. Ensure the upper arms remain stationary while only the forearms move through the range of motion.

What is a suitable alternative for beginners who struggle with shoulder mobility?

The seated dumbbell overhead extension provides more spinal support and can be easier to stabilize. Alternatively, cable triceps pushdowns offer constant tension without the mobility demands of overhead work.

How should I program this exercise for hypertrophy?

Perform 3 to 4 sets of 10 to 15 repetitions using a moderate weight that allows for a full range of motion. Focus on the stretch at the bottom and a forceful contraction at the top of each rep.

Sample sets & reps for Standing Dumbbell Triceps Extension

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Triceps exercises

  • Band Skull Crusher — band
  • Bench Dips — bodyweight
  • Bench Press - Powerlifting — barbell
  • Bench Press with Chains — barbell
  • Board Press — barbell

See all Triceps exercises →

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