Exercise
DUMBBELL TRICEPS EXTENSION
Form cues
About
The dumbbell triceps extension is an isolation exercise that trains all three heads of the triceps brachii, with particular emphasis on the long head when performed overhead. It can be done seated, standing, or lying flat.
Common mistakes
What goes wrong — and why
Letting elbows flare outward
Wide elbows shift the load away from the triceps long head and increase shoulder stress.
Keep elbows pointed forward and in toward each other throughout the entire range of motion.
Moving the upper arms
Allowing the upper arms to swing forward or backward turns the exercise into a shoulder movement rather than triceps isolation.
Imagine your upper arms are clamped in place beside your ears. Only your forearms should move from elbow to wrist.
Using excessive weight
Too much weight causes the elbows to flare, range of motion to shorten, and the lower back to arch excessively.
Choose a weight where you can complete 12 reps with full lockout and a genuine stretch at the bottom on every rep.
Variations · Progressions · Regressions
Adaptations for every level
Cable Triceps Pushdown
Use a cable machine to learn triceps isolation with lighter loads and a more forgiving position for beginners.
Lying Dumbbell Triceps Extension
Perform the extension lying flat on a bench (skull-crusher variation) for greater stability and the ability to use slightly heavier weight.
EZ-Bar Skull Crusher
Progress to an EZ-bar for heavier loading with a wrist-friendly angled grip, maximising triceps strength development.