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Standing Dumbbell Triceps Extension

A standing overhead extension holding one dumbbell with both hands, loading the triceps long head through a deep stretch.

ArmsDumbbellElbow extension

Primary

Triceps brachii

Secondary

AnconeusCore stabilizers

Equipment

Dumbbell

Pattern

Elbow extension

Setup

  1. 01Stand with feet hip width apart.
  2. 02Cup one dumbbell end with both palms.
  3. 03Press the dumbbell overhead to full extension.
  4. 04Brace the trunk and tuck the ribs.

Execution

  1. 01Bend the elbows and lower the dumbbell behind the head.
  2. 02Descend until the triceps reach a deep stretch.
  3. 03Keep the upper arms close to the ears.
  4. 04Extend the elbows to press back overhead.

Checkpoints

  • -Upper arms stay vertical beside the head.
  • -Elbows point forward, not flared wide.
  • -The lower back does not arch as the weight descends.
  • -Full lockout is reached at the top of each rep.

Common mistakes

  • -Flaring the elbows out to make reps easier.
  • -Arching the lower back to fake overhead range.
  • -Cutting the bottom stretch short.
  • -Hitting the back of the head with the dumbbell.

Programming notes

  • -Use 3 sets of 8 to 12 reps.
  • -The overhead stretch biases the long head; control the bottom.
  • -Sit on a bench if standing stability limits the load.

Related exercises

Seated Dumbbell Triceps Extension

Dumbbell / Arms

Overhead Triceps Extension

Dumbbell / Arms

Standing One-Arm Dumbbell Extension

Dumbbell / Arms

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