Standing Dumbbell Tricep Extension 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push (Bilateral)
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Standing Dumbbell Tricep Extension is a highly effective exercise designed to target the triceps while also engaging the abs for added stability. To perform this exercise, stand with your feet shoulder-width apart, holding a dumbbell with both hands above your head, arms fully extended. Keeping your elbows close to your head, slowly lower the dumbbell behind your head by bending your elbows, then extend your arms back to the starting position. This movement isolates the triceps, promoting muscle growth and strength, while the need for core engagement helps improve overall stability and balance.
How to Perform
Choose Your Weight: Select an appropriate dumbbell from the rack based on your strength level and desired challenge.
Prepare Your Position: Stand upright in a clear area with your feet shoulder-width apart for stability.
Lift and Grip: Bring the dumbbell to the top of your shoulders. Grasp it securely with both hands, overlapping your fingers around the dumbbell’s handle.
Press into Position: Take a deep breath and press the dumbbell overhead until your arms are fully extended. Ensure that your elbows are close to your head and maintain a firm grip on the dumbbell.
Lower the Weight: Slowly bend your elbows to lower the dumbbell behind your head. Keep the movement controlled and ensure your elbows remain stationary to isolate the triceps effectively.
Extend to Return: Once your forearms are parallel to or slightly below horizontal, extend your elbows to push the dumbbell back to the starting position. Focus on contracting your triceps as you complete the movement.
Complete the Set: Repeat the movement for the desired number of repetitions, maintaining proper form and breathing throughout.
Tips
Maintain Core Engagement: Ensure your ribcage stays down by actively engaging your abs and glutes to avoid excessive arching in your lower back.
Control the Eccentric Phase: Focus on a slow and controlled lowering phase to enhance muscle tension and improve your mind-muscle connection.
Keep Your Head Neutral: Position your head so that it remains aligned with your spine. Avoid jutting your neck forward, as this can put undue stress on your cervical spine.
How Not to Perform
Avoid Arching Your Lower Back: Do not overextend or arch your lumbar spine. This can lead to lower back strain. Instead, keep your core tight and ribcage down to maintain a neutral spine.
Don’t Flare Elbows Out: Refrain from letting your elbows flare out too much during the exercise. Keep them close to your head to maintain proper form and focus the effort on the triceps.
Don’t Use Excessive Weight: Using too heavy a weight can compromise your form and increase the risk of injury. Choose a weight that allows you to perform the exercise with controlled movements and proper technique.
Avoid Jerky Movements: Do not use sudden or jerky movements. Control both the lowering and lifting phases of the exercise to ensure full engagement of the triceps and reduce the risk of injury.
Don’t Neglect Core Engagement: Failing to engage your core can lead to instability and lower back strain. Keep your abs tight and your body stable throughout the exercise.
Avoid Forward Head Posture: Do not let your head jut forward. Keep it in a neutral position aligned with your spine to prevent unnecessary strain on your neck and cervical spine.
Don’t Overextend Elbows: Refrain from locking out your elbows completely at the top of the movement. Maintain a slight bend to keep tension on the triceps and protect your elbow joints.
Avoid Rapid Movements: Perform the exercise slowly and deliberately. Rushing through the movements can reduce the effectiveness of the exercise and increase the risk of poor form and injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
