Triceps exercise

Standing Dumbbell Tricep Extension

How to do the Standing Dumbbell Tricep Extension with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Begin standing with your feet in a slight split stance, with the left foot just slightly behind the right and the legs about hips distance apart. Lift the dumbbell directly overhead. Ensure the head stays aligned over the chest, the core remains engaged, and the shoulders are…
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Illustration showing the Standing Dumbbell Tricep Extension
Targets

Muscles worked

Triceps muscle Triceps Primary Shoulders muscle Shoulders Secondary
Gear

Equipment

Dumbbells Dumbbells
Technique

How to do the Standing Dumbbell Tricep Extension

  1. 1 Begin standing with your feet in a slight split stance, with the left foot just slightly behind the right and the legs about hips distance apart.
  2. 2 Lift the dumbbell directly overhead. Ensure the head stays aligned over the chest, the core remains engaged, and the shoulders are relaxed.
  3. 3 Extend both arms fully, then exhale and slowly lower the weight, bringing the weight behind the head by bending at the elbows. Be sure the chest stays aligned over the hips and the back does not arch.
  4. 4 Inhale and reverse the movement once you reach a 90-degree bend at the elbow or slightly further, lifting the weight back to the starting position.