Standing Dumbbell Triceps Extension

Standing Dumbbell Triceps Extension is a strength - overhead elbow extension exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Triceps brachii
Secondary muscles: Anconeus, Deltoid (stabilization), Serratus anterior, Forearm muscles
Exercise type: Strength - overhead elbow extension

Exercise technique

Base
Plant your feet shoulder-width apart.
Lift into position
Safely bring the dumbbell overhead with both hands.
Grip
Support one dumbbell head in your palms and securely wrap your thumbs around the handle.
Arms
Keep your upper arms comfortably upright beside your head.
Lower
Bend your elbows to bring the weight behind your head.
Extend
Keep your upper arms still and use your triceps to extend your elbows.
Finish
Safely bring the weight to the front rack first, then lower it.

Key technique points

Brace your glutes and abdominals.
Do not hollow your lower back.
Do not force your elbows together.
Choose a comfortable angle for the bottom range.
Do not touch the back of your neck with the dumbbell.
Exhale as you extend.

Common mistakes

Arching the lower back

Do not compensate through your lower back for the standing overhead hold.

Moving the upper arms

Do not turn the triceps extension into a pullover path.

Holding the dumbbell loosely

Do not let the load slip from your palms behind your head.

Elbows drifting sideways

Do not open your shoulder alignment uncontrollably.

Bending the neck

Do not drop your head forward to make room for the dumbbell.

Releasing the lowering phase

Do not bend your elbows under a sudden load.

Frequently asked questions