Dumbbell Triceps Extension

As the name suggests, the main movement is extending the arms (extension) by contracting the triceps. This is done by bringing the weight up from behind the head. In this version, the resistance is provided by a single dumbbell. Because the upper arms are directed upward, there is a relatively large stretch on the long head of the triceps.

Execution Dumbbell Triceps Extension

Sit on a bench on one knee with a dumbbell standing upright

Grip the dumbbell with both hands, folded around each other around the handle. Place the dumbbell on one of your shoulders. If necessary, push the dumbbell upward with your knee to make this movement easier.

Now change your grip while the weight rests on your shoulder: Make an upward-facing cup with your hands (palms facing up, fingers pointing backward). Do this with both thumbs crossed over each other at the front of your body and the fingers of both hands crossed over each other on the other side of the handle.

Now press the dumbbell overhead until your arms are (almost) extended to reach the starting position.

Keep your upper arms next to your ears while bending at the elbows and lowering the dumbbell behind your head

Keep your upper arms in the same position as much as possible while bringing the dumbbell back up by extending your arms again

Technique Dumbbell Triceps Extension

Because of the position of the shoulders (raised and externally rotated), this exercise can cause both shoulder complaints and elbow injuries. Therefore, start with a relatively light weight to get used to this execution. The externally rotated position of the shoulders can be limited by choosing the version with two dumbbells or a barbell. The high position of the arms is necessary because otherwise the dumbbell can quickly hit the head. Keep the arms raised and back properly, and do not bring them forward during the extension.

The described grip, in which you make a cup with your hands under the upper part of the dumbbell, is intended to prevent it from falling between your hands. Bend at the wrists during the movement so that the dumbbell remains perpendicular to the ground. Therefore, do not make a 'hammer movement'. This way, you maintain control over the dumbbell and prevent it from tipping and falling.

Make sure you are sitting firmly and practice the movement with a light weight to get used to the necessary balance. Otherwise, there is a chance that you will fall backward the first time you bring the dumbbell behind your head.

Possible alternatives Dumbbell Triceps Extension