Triceps Extension (Dumbbell)

An overhead isolation exercise where a single dumbbell is lowered behind the head and upper back, requiring both arms to perform the movement and maximizing triceps stretch and engagement.

Instructions

1. Sit upright on a bench with feet flat on the floor, or stand with feet at shoulder width.
2. Hold a single dumbbell vertically above your head with both hands cupped under the inner top plate (creating a heart-shaped grip).
3. Your arms should be fully extended with the dumbbell positioned directly overhead.
4. Lower the dumbbell behind your head by bending your elbows, descending until your forearms are parallel to the floor.
5. Keep your upper arms stationary and perpendicular to the floor—bend only at the elbows.
6. Feel a full stretch in your triceps at the bottom of the movement.
7. Drive the dumbbell back overhead by extending your elbows powerfully.
8. Exhale as you press up, returning to the starting position with arms fully extended.

Tips

• Keep your elbows close together and stationary—they should remain perpendicular to the floor
• Use a slow, controlled descent to maximize triceps stretch and time under tension
• Avoid letting your elbows flare outward or splay; maintain a narrow elbow position
• At the bottom, flex your wrists slightly to avoid the dumbbell contacting the back of your neck
• Maintain upright posture throughout; do not lean backward to assist the movement
• Start with a lighter dumbbell to master the form and ensure adequate control