How to Do a Dumbbell Tricep Extension

The dumbbell tricep extension effectively targets the tricep as a whole. Using a dumbbell allows you to work the triceps of each arm equally while giving the weaker arm special attention. Even relatively light weights can provide a good workout with this exercise.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Dumbbells
• Bench

1. Position yourself on a bench in a stable position.

2. Pick up the dumbbell with one hand and hold it vertically. Bend your elbow and put your arm behind your back.

3. Raise your forearm slowly so it's perpendicular to the ground. Focus on keeping your elbow pointed towards the ceiling as you raise your hand and forearm upwards. Pause once you reach full contraction.

4. Lower the dumbbell slowly, keeping your elbow pointed upwards, to complete one dumbbell tricep extension.

5. Do 12 to 15 repetitions. If you can't do at least 8 reps, lower the weight. If you can comfortably complete 15 reps, increase the weight for your next set or workout. Complete 3 to 4 sets.

Tips & Warnings

• Since the movement that a dumbbell tricep extension requires can feel awkward at first, start with light weights.
• If you do this exercise in front of a mirror, watch for your shoulders raising up. Keep dropping them to work the triceps.
• If you find yourself swaying or wavering as you lift, use a bench with a back support to focus your effort solely on the triceps.
• Once you've mastered this exercise, do it on a stability ball for a greater challenge.
• Rather than working one arm at a time, vary the dumbbell tricep extension by gripping the dumbbell in both hands.

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