Standing Dumbbell Triceps Extension

An overhead triceps isolation exercise using a single dumbbell held with both hands, targeting the long head of the triceps through elbow extension.

Instructions

1. Stand with your feet shoulder-width apart. Hold a single dumbbell with both hands by gripping the handle or the inner plate, letting it hang in front of you at chest height.
2. Raise the dumbbell directly overhead until both arms are fully extended, with the dumbbell positioned directly above your head. Your thumbs should be wrapped around the handle for security.
3. Keep your upper arms perpendicular to the floor throughout the movement, with your elbows pointing forward and close to your head.
4. From this starting position, lower the dumbbell by bending your elbows and moving it in a controlled semicircular arc behind your head.
5. Continue lowering until your forearms are nearly in contact with your biceps, achieving a deep stretch in the triceps.
6. Keep your upper arms stationary and vertical throughout—all movement should occur at the elbow joint only.
7. Extend through your triceps to return the dumbbell to the starting overhead position.
8. Repeat for the prescribed number of repetitions.

Tips

• Keep your elbows in and perpendicular to the floor—avoid letting them drift outward or forward.
• Maintain a neutral spine and avoid excessive lower back arching; engage your core for stability.
• Move with a controlled tempo throughout, emphasizing the eccentric (lowering) phase for maximum muscle development.
• This exercise provides an excellent stretch in the triceps at the bottom position, making it superior for developing the long head.
• You can increase difficulty by using heavier weight or decrease it by using a lighter dumbbell and performing higher reps.
• This movement can also be performed with both hands on separate dumbbells for a more challenging balance variation.