• About
  • FREE Downloads
  • Exercise Database
  • Programs
  • Blog

  • PLAN
  • DIET
  • SUPPLEMENT
  • TRAIN
  • TRACK

gymJP.com

  • PLAN
  • DIET
  • SUPPLEMENT
  • TRAIN
  • TRACK
You are here: Home / Weight Training Exercises Database / Dumbbell Triceps Extensions

Dumbbell Triceps Extensions

by JP – Updated: 09/24/2016

Muscles Used    •    Exercise Type    •    Form Instruction    •    Tips and Techniques    •    Recommended Reps    •    Common Variations    •    Substitutions    •    Equipment Needed

Dumbbell Triceps Extensions - Bottom of ExerciseDumbbell Triceps Extensions - Top of Exercise
BottomTop
Primary
Mover(s)
Muscles Used:Secondary
Mover(s)
TricepsMuscles Used in Dumbbell Triceps ExtensionsNone
Other
Mover(s)
Delts (F), Pecs

See all the exercises at the:
Weight Training Exercises Database

 

– Seated Overhead Dumbbell Triceps Extensions –

Exercise Type:

Isolated Exercise, Push Movement

Form Instruction:

Seated, grip a dumbbell above the head with both hands under the top plate. Lower back to full extension, until the forearms hit the biceps, and raise back up.

Tips and Techniques:

Grip for Dumbbell Triceps Extensions

Keep back straight and rest of body as motionless as possible. Keep neck still. Only the forearms are moving. Keep elbows stationary and pointed forward. Do not the elbows flail back and forth during the exercise. At the bottom of the exercise, elbows should be pointing directly up which ensures the greatest resistance.

With the grip for the single dumbbell method, you want to have the hands form a triangle around the dumbbells shaft as pictured to the right.

Dumbbell Triceps Extensions can be done with 2 dumbbells where you hold the dumbbells on the shaft (One-Arm Dumbbell Triceps Extensions). You can alternate arms when doing this or do both at the same time. The angle of the arms to the body can go to where it is most comfortable for you.

The exercise can also be done standing.

Recommended Reps For Muscle Building:

6-12 the majority of the time, trying higher or lower reps on occasion.

Common Variations:

  • One-Arm Dumbbell Triceps Extensions – (see above)
  • Standing Dumbbell Triceps Extension – Same exercise but standing
  • Seated Barbell Triceps Extension – Same basic motion with a barbell (typically and EZ-Curl Bar).
  • Skull Crushers (Lying Triceps Extensions)
  • Machine-Based Triceps Extensions – Cable machines can provide the same motion. There is also a lever based extension where the machine moves out in front of you as opposed to overhead.

Substitutions:

Your best substitution would be Skull Crushers. Bench Dips, Close-Grip Bench Presses and Close-Grip Push-Ups are excellent compound exercises that develop the triceps.

Bodybuilding Equipment:

Dumbbells and Weights

See all the exercises at the:
Weight Training Exercise Database

The Get Big Ezine
I agree to have my personal information transfered to AWeber ( more information )
Push Ups Muscle
We hate spam. Your email address will not be sold or shared with anyone else.

Couple more articles you may like…

Weight Gain Programs

Designing Successful Weight Gain Programs

(Main Page) Learn how to design and execute a complete program, from setting your start date to getting rolling, that will pack on the muscle.

Read More
Adequate Rest for Weight Training

Adequate Rest To Avoid OTS & Maximize Muscle Gain

Learn the importance of getting enough quality rest in order to allow the body to repair and rebuild muscle tissue.

Read More

See all the articles from the Guide to Mass Gain Training

Just like in bodybuilding, failure is also a necessary experience for growth in our own lives, for if we're never tested to our limits, how will we know how strong we really are? How will we ever grow?
- Arnold Schwarzenegger

The Get BIG Ezine

  • Site updates, tips, articles.
  • Direct to your in-box.
  • Gain muscle. Gain it faster.

About | Contact | Sitemap
Privacy Policy | Affiliate Disclosure | Disclaimer


Copyright © 2002-2016 JP Clifford, www.gymJP.com, All Rights Reserved

Do Not Copy. All Images, Illustrations and Text Copyrighted.
Any and all reproduction without EXPLICIT permission strictly prohibited.