Dumbbell Tricep Extensions: 5 Best Variations & Mistakes to Avoid

An isolation movement that targets the back of your arms, the tricep extension is great for building your horseshoe-shaped muscles' mass and strength. It's also highly versatile, as you can perform it with one or two arms, and pick from a variety of equipment, including dumbbells, a barbell, a resistance band, or a cable machine.

We like using dumbbells, the focus of this article, as using them better increases muscular coordination and stability, all while strengthening, building, and toning your triceps.

In this article, we'll explain how to perform a dumbbell tricep extension properly, the best variations, mistakes to avoid, and key training variables to consider.

Table of Contents:

• How To Perform A Dumbbell Tricep Extension (Seated & Standing Variations)
• Common Mistakes To Avoid
• 5 Best Dumbbell Tricep Extension Variations
• Programming Tips
• Benefits Of Performing Dumbbell Tricep Extensions
• Muscles Worked
• Training Variables To Improve Tricep Muscle Growth

DUMBBELL TRICEP EXTENSION: Correct Form

The tricep extension targets the back of the arm specifically and is very effective in developing strength and stability within the tricep, which can be helpful in day-to-day activities. Aside from strength and functionality, tricep extensions will bring definition and firmness to the back of the arm (horseshoe triceps, anyone?) to improve aesthetics. 

Let's discuss how to execute a tricep extension properly with a dumbbell. Using dumbbells increases the range of motion you can use during the lift and it can help identify imbalances, as you will quickly notice if one side of the body is stronger or more stable than another. 

We'll go over two variations: the standing and sitting dumbbell tricep extension.

HOW TO DO A STANDING DUMBBELL TRICEP EXTENSION:

Although there are several different ways to do a tricep extension, the most popular version is the standing dumbbell extension, using two hands on one dumbbell, which is the version we'll discuss first. A standing dumbbell tricep extension is going to challenge your core stability and strength more than the sitting version.

Note: Another version of this exercise involves holding your dumbbell with one hand, instead of two, which will make your stabilizers work even harder.

Steps For Performing A Standing Dumbbell Tricep Extension:

1. Get in the starting position by standing with your feet about shoulder width apart and weight dispersed between both feet evenly. Keep your knees soft, your core engaged, and your shoulders down and back. Posture is key within this movement, especially since weight will be behind your head, so ensure that your core is maintaining engagement throughout the exercise. 
2. Beginning at a lighter weight (especially if you are new to this exercise and are working on stability throughout the movement), hold the dumbbell in both hands and bring it to your shoulder – whichever side you would like – with the head of the dumbbell resting on the top of your trap/shoulder.
3. From here, you can cup the head of the dumbbell with your hands; this means your palms can face the ceiling, while the handle of the dumbbell is in between your thumb and index fingers.
4. Once you have a firm grip on the dumbbell in whatever way feels comfortable, bring the dumbbell back behind your head; during this transition, you want to ensure that your core stays tight and your lower back does not arch.
5. When the dumbbell is behind your head (and your elbows are bent, pointing up toward the ceiling), the movement begins. From here, extend your arms straight up toward the ceiling, exhaling on the effort, then inhaling on the way down until the elbows reach a 90-degree angle behind the head. Ensure that your elbows are staying close to the head/ears as you extend and flex your arms, instead of having them wing out to the sides. Keep your core engaged during the entire phase of the exercise!
6. When you have completed the desired number of reps for your set, bring the dumbbell up and over your head to set it down, or reverse the initial movement that you did to get it up to your shoulder, and then set the weight down from there. 

How To Do A Seated Tricep Extension:

The second most popular position for this movement is a seated dumbbell tricep extension. 

The only difference between the seated and standing position for this exercise is that you are seated, whether on a stability ball, bench, plyometric box, chair, or even on the floor. With this version, there is less demand on your core and it's harder to cheat on reps.

Steps For Performing A Seated Dumbbell Tricep Extension:

A seated dumbbell tricep extension can be performed with either one or two dumbbells, just like the standing version.

1. To begin, sit on your bench/box/ball (or other seat of choice) with your feet about shoulder width apart and weight dispersed between both feet evenly, keeping knees in line with hips. If you are using a more unstable surface, such as a stability ball, you can move your feet out ever so slightly to help maintain balance.
2. From here, engage your core and bring your shoulders down and back. Posture is key within this movement (just like in the standing version), especially since weight will be behind your head – so ensure that your core is maintaining engagement throughout the exercise, which should be a bit easier since you are seated.
3. Start at a lower weight if needed if stability and/or mobility are still being achieved, and once you are seated properly, hold the dumbbell in both hands while bringing it to your shoulder – whichever side you would like – with the head of the dumbbell resting on the top of your trap/shoulder. From here, you can cup the head of the dumbbell with your hands; this means your palms can face the ceiling, while the handle of the dumbbell is in between your thumb and index fingers.
4. Once you have a firm grip on the dumbbell in whatever way feels comfortable, bring the dumbbell back behind your head; during this transition, you want to ensure that your core stays tight and your lower back does not arch.
5. When the dumbbell is behind your head (and your elbows are bent, pointing up toward the ceiling), the movement begins. From here, extend your arms straight up toward the ceiling, exhaling on the effort, then inhaling on the way down until the elbows reach a 90-degree angle behind the head. Ensure that your elbows are staying close to the head/ears as you extend and flex your arms, instead of having them wing out to the sides.
6. When you have completed the desired number of reps for your set, you can bring the dumbbell up and over your head to set it down or reverse the initial movement that you did to get it up to your shoulder, and then set the weight down from there.

3 Common Mistakes To Avoid

The standing dumbbell tricep extension might not seem like a complicated movement, but there are some common mistakes to avoid. 

The 3 common mistakes to avoid when performing a dumbbell tricep extension are: 

1. Elbows winging to the sides.
2. Having your head come forward.
3. Performing partial reps.

Here's how to avoid or correct each of these mistakes.

1) Elbows winging: 

Elbows winging out to the sides during the flexion and extension portions of the movement is a big one! When this happens, the focus isn’t on the triceps as much as it would be if the elbows were kept in closer; instead, the biceps tend to have more engagement, and thus reducing the effectiveness of the overall exercise. 

This is where a mirror can come in handy – if needed, check your form while facing forward in the mirror when you do the dumbbell tricep extension. This will allow you to see if any elbow winging occurs, and can teach you to tuck the elbows in as needed. Dropping down in weight can also be of assistance, since winging of the elbows can happen more often if the dumbbell weight is too much.

2) Forward head: 

Another common mistake that is seen with a dumbbell tricep extension is having the head come forward during the movement. It can be an awkward exercise, especially if your neck and upper back are tight – in which case, range of motion can certainly be affected! 

If you notice that your head is moving forward (and subsequently, moving out of a neutral position, with ears in line with shoulders) and your range of motion is limiting you, try a different position (we'll get into some options shortly). If you notice that you have a normal range of motion within your upper body, then you might just need to practice the movement more.

With a light dumbbell, work on keeping your core engaged while you move the dumbbell back behind your head. Once here, think about all the movement coming just from your elbow, as opposed to your neck. Imagine an apple between your chin and your chest, so that tucking the chin is decreased. The dumbbell tricep extension can feel like a strange movement, especially with a weight behind your head, but just keep practicing, and try different positions if needed! 

3) Partial reps:

Lastly, another mistake that is often seen while doing dumbbell tricep extensions is doing partial reps. While this is a mistake that can often be made with just about any exercise, it can be a potent one for tricep extensions, especially if the weight gets just a bit too heavy for full completion.

Not only will you be thinking that you can lift heavier with a partial rep, but the muscle doesn’t get the chance to go through the complete range of motion (think eccentric and concentric movements), and therefore lowering your ability to actually build muscle appropriately along the backs of your arms. 

Use a mirror again if necessary, or have a gym friend let you know when you’ve reached your full range of motion with the tricep extension. You might be able to lower the weight more than you realize! Dropping down to a lower weight can also be helpful in this scenario as well, if needed. 

5 VARIATIONS OF DUMBBELL TRICEP EXTENSIONS

Here are 5 different variations of dumbbell triceps extensions. It's good to switch up these variables throughout your training as it helps to hit your triceps from different angles.

The 5 best dumbbell tricep extension variations are:

1. Lying Dumbbell Tricep Extension
2. Seated One Arm DB Overhead Tricep Extension
3. Incline DB Tricep Extensions
4. Decline Dumbbell Tricep Extensions
5. Lying Crossbody Dumbbell Tricep Extension

Let's briefly discuss each variation of the overhead triceps extension.

1. Lying Dumbbell Tricep Extension (Pronated Grip)

This movement, also known as a lying French press, is an excellent variation of the dumbbell tricep extension. One of the main factors to note while lying down during the exercise is to keep the back neutral and core engaged as the weight goes up and down.

Keeping the feet flat on the floor can help with this as well! Grip can be varied in the lying tricep extension, so play around with it and see what position feels best. 

2. Seated One Arm DB Overhead Tricep Extension

This particular variation of the dumbbell tricep extension works the skill of isolation, requiring a bit more stability and overall coordination, more so than if you were doing the tricep extension using both arms.

However, the seated position does give you some assistance in regards to keeping your core properly engaged, and allowing you to see if your back begins to arch as you press upward. Start light with this if needed, and work your way up from there. 

3. Incline DB Tricep Extensions

Similar to the lying tricep extension, the incline tricep extensions are done with a weight bench raised to approximately 45 degrees. The movement will be the same as the lying version with the pronated grip, but the incline will allow you to drop the weight even farther behind your head (if your mobility is there), making this a harder movement for your upper arms to do, especially if you using a heavier weight without a spotter.

If you think the dumbbell might get away from you during this exercise, find a spotter or trainer and have them let you know when you’ve reached the proper stopping point on the lowering phase of the movement! 

4. Decline Dumbbell Tricep Extensions (Neutral Grip)

The level of resistance that is experienced by your triceps during a decline extension is more than what you would experience with lying flat – and that’s why some people think that decline tricep extensions are more challenging.

Your shoulders definitely have to stabilize in this movement, and the degree of decline lets you lower your dumbbells a bit further than in the lying flat position. Because of this, you might notice the medial head of the tricep being engaged more! 

5. Lying Crossbody Dumbbell Tricep Extension

If you’re trying the lying crossbody tricep extension for the first time, start with a light weight! It can be easy to bring the dumbbell to your opposite shoulder quickly, and maintaining proper form during this movement is key.

This exercise is fantastic for promoting symmetry and focusing on unilateral movement; you just want to ensure that form is correct, and that your core stays engaged, especially as you lower the weighted arm toward the opposite shoulder. 

BEST REPS, LOAD, & VOLUME & PROGRESSION

While the ideal range of reps, sets, and overall volume will be different for everyone (and is highly dependent on goals, current fitness level, health history, injury status, etc.), there are some general guidelines you can follow in regards to appropriate training protocol.

1) Sets, Reps, and Load: 

Here are a few things to consider when determining how to best work your triceps.

• Most tricep exercises are done in 3-5 sets.
• Reps range anywhere from a 1RM (smaller sets for strength and power) up to 15-20 reps (larger sets for endurance training).
• Rest times range between 1-2 minutes.
• The tris respond best to low-to-moderate reps with heavy-to-moderate loads (i.e., 6-12 rep range) because they are a fast-twitch muscle. However, to work them in their entirety and for all aspects of fitness, it's important to also do some high rep ranges with lighter weight. 

Even a 5-pound dumbbell can make the triceps sore if the exercise is new and the triceps are getting conditioned. Work your way up in weight slowly. Also, try to implement some sets to failure. Sometimes you can leave a bit left in the tank, but you can also try things like training to failure, dropsets, and supersets. 

2) Volume and Progression: 

Training that is specifically done for the triceps, such as the dumbbell tricep extension, is something that can be worked into a lifting routine around twice a week. Make sure your program includes 8-12 sets for the triceps specifically each week.

Remember, the triceps are targeted in other movements, such as diamond pushups, dips, overhead press, and bench press, so they will be getting plenty more volume than just the 8-12 isolation sets.

As for progression, read our guide to progressive overload so you know how to implement it into your training. You need to employ progressive overload to make your triceps bigger and stronger.

BENEFITS OF USING DUMBBELLS FOR TRICEP EXTENSIONS

Dumbbell tricep extensions are a wonderful exercise for targeting the triceps, since most upper body movements engage the tricep in some way, but don’t fully focus on the back of the arm. In addition, a 12-week study comparing tricep extensions to cable pushdowns found that overhead extensions increased tricep muscle mass 40% more than pushdowns¹. Sounds like reason enough to start performing this move!

Here are some additional benefits of using dumbbells for your tricep extensions.

• Dumbbells are highly versatile: Because of their variability in size and weight, dumbbells are perfect for using just about anywhere, and by anyone! From those who are brand new to exercise, all the way to elite athletes, dumbbells are highly adaptable
• Can aid in training imbalances: Although each and every body will have some sort of asymmetry somewhere (because let’s face it, none of us are perfect), dumbbells can help improve imbalances that have been noted. Got one side of the body stronger than the other? Dumbbells can help! Want to work on specific training variables, or recovering from a unilateral injury? Dumbbells can aid in focusing upon – as well as improving – stability and strength! 
• User friendly: For an exercise such as the tricep extension, some might find that a dumbbell is much easier to maneuver than a barbell or cable machine handle…and this is true for several other exercises as well! Although barbells, med balls, and cable machines all have their place within the fitness world, dumbbells can definitely be a bit more user friendly when it comes to isolating smaller muscle groups like the triceps.
• Greater load range: Dumbbells come in weights as low as 1lb and as heavy as 100+ lbs. The increments are also fairly small for the first 20-25lbs. With other equipment, you won't have such incremental changes and low weights to begin with. This makes it far easier to implement progressive overload, which is a crucial aspect of building muscle and strength in your triceps. 

On top of that, dumbbells allow for full range of motion movements and they demand more stability, which enables you to effectively strengthen stabilizer muscles.

WHAT MUSCLES DO DUMBBELL TRICEP EXTENSIONS WORK?

During a dumbbell tricep extension, the main muscle group worked is just that – the triceps muscles! Based on the name of this muscle (“tri”), there are three distinct heads that compose the entire muscle group:

• Long Head
• Lateral Head
• Medial Head

The actual movement of the overhead extension from the elbow during the tricep extension movement engages all three heads of the muscle group, but the long head is acutely targeted – and this is the muscle that you typically see popping out of the back of someone’s arm when they have been working on strengthening and toning the back of the upper arm.

Secondary muscle groups that are engaged during a tricep extension include the:

• Shoulders (Delts)
• Lats
• Pecs
• Traps

There are different ways that you can adjust your training variables to stress these muscle groups in different ways, which is helpful to decrease adaptation and prevent injuries that could be caused by overuse. 

TRAINING VARIABLES

Three training variables that you can adjust to continue growing your triceps during the dumbbell tricep extension are:

• Body Positioning: With a movement like the dumbbell tricep extension, there are several different ways that you can position yourself to alter the training platform. While we have discussed both the standing and seated positions for this exercise, you can also perform the movement while lying down flat on a bench or stability ball (these are typically called skull crushers), or even at a slight incline or decline. Whichever version you choose, the tricep will still be the main muscle group engaged, but your secondary muscles will have to work harder!
• Grip: Switching up your grip during a tricep extension can change the way surrounding muscles are stabilizing and strengthening during the movement, and can help improve imbalances at the same time. By switching up between a neutral grip, a pronated grip, and a supinated grip (palms facing inward, palms facing posteriorly, and palms facing anteriorly) you’re able to engage the triceps differently, as well as secondary musculature. 
• Single vs Double Dumbbells: The dumbbell tricep extension can be done with one or two dumbbells. Two will make it much more challenging, especially for your core! Switching between one and two dumbbells is an excellent way to alter the stress placed on the muscle group, which can decrease the chances of plateauing and improve strength and stability. When switching back and forth between one or two dumbbells, just aim to start with a lighter weight if needed until you know that form and technique are correct. 

Dumbbell Tricep Extensions: Final Takeaways

If you haven’t introduced dumbbell tricep extensions into your strength training routine (and would like to improve the strength and appearance of the backs of your arms) then add a few sets to your programming!

Not only will you see an improvement in your posture and overall core engagement, but you will notice stronger arms in general, which will then make other exercises such as pushups and dips, seem a bit easier! 

Looking for more great exercises to build your triceps? Check out the Best Dumbbell Triceps Exercises and the Best Barbell Triceps Exercises!

References: