Dumbbell Forward Lunge Triceps Extension

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Triceps

Dumbbell

Skip the guesswork: Dumbbell Forward Lunge Triceps Extension leans on independent dumbbell loading for elbow strength that finishes presses.

How to do Dumbbell Forward Lunge Triceps Extension

Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
Take a step forward with your right foot, lowering your body into a lunge position.
Keep your back straight and your chest up.
Extend your arms straight overhead, keeping your elbows close to your ears.
Lower the dumbbells behind your head by bending your elbows.
Pause for a moment, then straighten your arms to return to the starting position.
Repeat the movement for the desired number of repetitions, then switch legs and repeat.

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Dumbbell Forward Lunge Triceps Extension Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Start each set with the weaker arm and match it.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Size up only when both sides finish equally strong.

Common Dumbbell Forward Lunge Triceps Extension Mistakes

Dropping the bells hard at the end of a set

Lower them under control so the last rep still counts as training.

Cutting the stretch short at the bottom of the rep

Let the elbow bend fully so the long head actually gets loaded.

Cutting range to keep the load climbing

Protect the full range first; the load can wait a session.

Easier and Harder Than Dumbbell Forward Lunge Triceps Extension

Easier progression

Triceps Dip

Swap Dumbbell Forward Lunge Triceps Extension For

Assisted Triceps Dip (kneeling)

Triceps Dip (between Benches)

Ez-bar Close-grip Bench Press

Dumbbell Forward Lunge Triceps Extension — Frequently Asked Questions

How do you do the Dumbbell Forward Lunge Triceps Extension?

Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Take a step forward with your right foot, lowering your body into a lunge position. Keep your back straight and your chest up. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Forward Lunge Triceps Extension work?

The Dumbbell Forward Lunge Triceps Extension primarily targets the triceps. It is classified as a arms exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Forward Lunge Triceps Extension should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Forward Lunge Triceps Extension good for beginners?

Not usually. The Dumbbell Forward Lunge Triceps Extension is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the Dumbbell Forward Lunge Triceps Extension?

Try the Assisted Triceps Dip (kneeling), Triceps Dip (between Benches) or the Ez-bar Close-grip Bench Press. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.