Dumbbell Tricep Extension

› Dumbbell Tricep Extension

The dumbbell tricep extension is a great exercise that focuses on the triceps.

The muscle that it engage is called the tricep muscle, it is latin for three-heading muscle, it is the largest muscle in the back of your upper arm.

The three heads of the tricep muscle include the long head, the lateral head and the medial head, These are extensors of the elbows joint.

The major part of the muscle is made up of a long lateral heads and the deep part of the muscle is made of the medial head.

The main reason for this muscle is to straighten your arm.

The opposing muscle to the triceps is the biceps which are located in the front of the upper arm.

It always a great idea to exercise the opposing muscle in the same workout. 

As you can see from the name this exercise focuses on the triceps, but the other muscle that are call the stabilizers muscle which includes the deltoids, pecs and latissimus dorsi.

How to do the Dumbbell Tricep Extension

The triceps muscle is one muscle that is not used much, so when doing this exercise. Start off with a lighter weight and increase as your get stronger. Use the step by step instruction below to make sure you are doing this exercise correctly.

1. Start off with you legs about shoulders width apart and hold the dumbbells in both hands. Make sure you grab the bar just below the weight at one end,

2. Place your arms straight up in the air towards the ceiling with you arms next to you ears.

3. Next slowly extend your arms behind your back by bending your elbows.

4. The final step is slowly return your arms back to the starting positions and repeat 8 to 12 reps.

Note: If you like you can do this workout with one arm. If you want to do it with one arm at a time, just use one hand to grip the weight and place your arm straight up with your elbow close to your ear.

Here is a great site for more Dumbbell workout. 

Watch the video below to make sure you are doing this exercise correctly


Return back to some more upper body workouts.

Dumbbell Workouts

Here are some great dumbbell workouts that you can try at home or at the gym which also include two free workout videos.


Below is a great 35 minutes upper body workout that is strength training for arms and shoulders also this workout will include the  tricep extension.

Before starting this workout out make sure to read the Importance of Warming Up and cooling down.  

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