Aside from strength and functionality, tricep extensions will bring definition and firmness to the back of the arm (horseshoe triceps, anyone?) to improve aesthetics. However, the tricep extension targets the back of the arm specifically and it is very effective in developing strength and stability within the tricep, which can be helpful in day-to-day activities. You can undoubtedly work your triceps with other exercises, such as dips, pushups, and even a shoulder press. There are definitely ways that this movement can be tweaked, and also several ways that it can be done incorrectly – and we’re going to learn the right way today! The elbow joints then flex to bring the weight back down. From here, the triceps contract and the elbow joints extend in order to bring the dumbbell up toward the ceiling, ending in a position with the weight behind the head at the top. With hands holding onto a dumbbell, the weight is placed behind the head, with elbows pointing up toward the ceiling. It can be done using one arm at a time or both arms simultaneously, and you can utilize dumbbells, a barbell, a resistance band, or a cable machine in order to complete the tricep extension.įor the purpose of this article, we’ll be focusing specifically on tricep extensions with dumbbell(s).Įssentially, a tricep extension is done from a seated or standing position (although there are other variations as well, which we’ll go over). Today, we’ll break down how to do a dumbbell tricep extension properly (and in various ways), the benefits of using dumbbells for this movement, different training variables that can be incorporated into programming, and how to maximize your reps and sets for various training goals.Ī tricep extension is a movement in which the back of the arm is targeted for strength and hypertrophy through extension of the elbow. Although several muscles are engaged in the process of performing dumbbell tricep extensions, this versatile isolation exercise is perfect for strengthening, building, and toning the triceps, which is located on the back of the upper arm.
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