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Arms Dumbbell Beginner Unilateral Video

How to do the Dumbbell Triceps Extension

Primary: Triceps · also works Shoulders, Forearms.

The Dumbbell Triceps Extension is an isolation exercise primarily targeting the triceps. It can be performed standing, seated, or lying down. Using dumbbells, this exercise allows for a greater range of motion and helps build muscle mass and strength in the triceps. Keeping the elbows tucked in and stationary throughout the movement is essential for maximum effectiveness and injury prevention.

Demo video: Dumbbell Triceps Extension · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Hold a dumbbell with both hands and lift it above your head. Your arms should be fully extended and close to your ears.

  2. 2

    With your upper arms stationary, lower the dumbbell behind your head by bending at the elbows.

  3. 3

    Pause briefly when your elbows are at a 90-degree angle, and then extend your arms back up to the starting position.

Coaching cues

  • Keep your elbows close to your ears to focus the work on your triceps.
  • Avoid using too heavy a weight to prevent shoulder strain or poor form.
  • Exhale while you extend the arms and inhale while you lower the dumbbell.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Dumbbell Triceps Extension alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Dumbbell KickbackDumbbell · beginner Overhead Triceps ExtensionDumbbell · beginner Bent Over Dumbbell KickbacksDumbbell · beginner Dumbbell One Arm ExtensionDumbbell · beginner Plate Tricep ExtensionsDumbbell · beginner Bat wingsDumbbell · intermediate

Frequently asked questions

What muscles does the Dumbbell Triceps Extension work?

Primary: Triceps. Secondary: Triceps, Shoulders, Forearms

How many sets and reps of Dumbbell Triceps Extension should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Dumbbell Triceps Extension?

Same movement pattern, different equipment: Dumbbell Kickback, Overhead Triceps Extension, Bent Over Dumbbell Kickbacks, Dumbbell One Arm Extension, Plate Tricep Extensions, Bat wings.

Is the Dumbbell Triceps Extension good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.