Triceps Extension (Dumbbell)
Complete guide to Triceps Extension (Dumbbell). Learn proper form, technique, and execution. Targets Triceps — Lateral Head, Medial Head, Long Head. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Triceps Extension (Dumbbell)
Grab a dumbbell with both hands and stand tall or sit on a bench.
Hold the dumbbell overhead with your arms fully extended, cupping the top end with both hands.
Retract your shoulder blades, engage your abs, and take a breath.
Lower the dumbbell behind your head by bending your elbows, keeping your upper arms stationary.
Extend your arms back to the starting position, squeezing your triceps at the top and exhale.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |