Dumbbell Standing Triceps Extension

Also known as: standing dumbbell triceps extension

Beginner

Triceps

Dumbbell

Dumbbell Standing Triceps Extension pairs independent dumbbell loading with triceps mass behind every press — simple enough to learn in one session.

How to do Dumbbell Standing Triceps Extension

Stand with your feet shoulder-width apart and hold a dumbbell in one hand.
Raise the dumbbell overhead, keeping your arm straight.
Bend your elbow and lower the dumbbell behind your head, keeping your upper arm stationary.
Extend your arm back up to the starting position.
Repeat for the desired number of repetitions.

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Dumbbell Standing Triceps Extension Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Size up only when both sides finish equally strong.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. Add reps on the smaller bell before you size up.

Common Dumbbell Standing Triceps Extension Mistakes

Letting the stronger arm set the pace for both sides

Match the weaker side rep for rep and stop when it stops.

Slamming into lockout and jarring the elbow

Finish firm but stop just short of a hard snap at the top.

Training every set to failure this early

Leave two or three reps in the tank and add sets instead.

Easier and Harder Than Dumbbell Standing Triceps Extension

Harder progression

Ez Barbell Decline Triceps Extension

Swap Dumbbell Standing Triceps Extension For

Overhead Triceps Extension

Elbow Dips

Band Close-grip Push-up

Dumbbell Standing Triceps Extension — Frequently Asked Questions

How do you do the Dumbbell Standing Triceps Extension?

Stand with your feet shoulder-width apart and hold a dumbbell in one hand. Raise the dumbbell overhead, keeping your arm straight. Bend your elbow and lower the dumbbell behind your head, keeping your upper arm stationary. 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 Standing Triceps Extension work?

The Dumbbell Standing 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 Standing Triceps Extension should I do?

For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Standing Triceps Extension good for beginners?

Yes. The Dumbbell Standing Triceps Extension is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Dumbbell Standing Triceps Extension?

Try the Overhead Triceps Extension, Elbow Dips or the Band Close-grip Push-up. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Standing Triceps Extension the same as the standing dumbbell triceps extension?

Yes. The Dumbbell Standing Triceps Extension is also commonly called the standing dumbbell triceps extension. Different gyms and training programs label it differently, but "standing dumbbell triceps extension" refer to this same movement.