Dumbbell Tricep Extension
Overhead extension with one dumbbell, emphasizing the long head of the triceps.
- Primary muscleTriceps
- EquipmentDumbbells and bench
- TypeIsolation
- LevelBeginner
- Triceps
- Dumbbells and bench
How to do the Dumbbell Tricep Extension
4 steps, in the order you do them.
- Sit on a bench with a backrest and hold a dumbbell with both hands by the top plate, arms extended overhead.
- With your elbows pointing forward and close to your head, lower the dumbbell behind your neck.
- Stop when your forearms go past horizontal.
- Extend your elbows all the way up without flaring them out to the sides.
Muscles worked
Common Dumbbell Tricep Extension mistakes
What goes wrong most often when you do the Dumbbell Tricep Extension, and how to fix it.
The dumbbell is held by the handle and slips out of your hands.
Cup the top plate with both palms, thumbs crossed underneath.
The backrest is reclined and the arms end up pointing forward.
Set the backrest upright and raise the dumbbell until it's directly overhead, not in front.
The dumbbell doesn't go down far and you lose the stretch.
Lower it behind your neck until your forearms pass horizontal.
Alternatives to the Dumbbell Tricep Extension
They work the triceps with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 1 of the 36 routines.
- Beginners2 × 10–12
- Rest1:00
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Home with Dumbbells 4 Days | Beginner and intermediate | 2 × 10–12 | 1:00 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Dumbbell Tricep Extension
See all routines →More triceps exercises
Cable Cross-Body Tricep ExtensionTriceps · Cable machine
Dumbbell KickbackTriceps · Dumbbells and bench
Cable Single Arm Tricep ExtensionTriceps · Cable machine
Cable Overhead Tricep ExtensionTriceps · Cable machine
Frequently asked questions
What muscles does the Dumbbell Tricep Extension work?
The Dumbbell Tricep Extension works mainly the triceps.
How many sets and reps should I do?
In Mobbe routines the most common is 2 sets of 10 to 12 reps with 1 minute of rest.
Which routines include the Dumbbell Tricep Extension?
It appears in 1 of the 36 Mobbe routines, such as Home with Dumbbells 4 Days.