Standing Dumbbell Triceps Extension

Also called overhead dumbbell extension, two-hand overhead triceps extension and dumbbell french press.

Works

Triceps

Equipment

Dumbbells

Level

Beginner

Type

Isolation

How to do it

Setup. To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.

1. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
2. Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
3. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
4. Repeat for the recommended amount of repetitions.

Cues

• Cup the top plate in both hands.
• Elbows in, pointed up.
• Lower behind the head.
• Straighten fully, pause.

Common mistakes

• Elbows flaring wide.
• Arching the low back.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore elbow and a sore shoulder. Pain that's sharp or gets worse set to set means stop.

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