Triceps Extensions


Triceps Extensions

This Classic Tricep Exercise uses a Single Dumbbell to Isolate your Triceps

Welcome to our Triceps Extensions Exercise Instruction Guide!

On this page you’ll learn how to do this version of Triceps Extensions using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other Tricep Exercises so you can immediately add to your Tricep Workouts.

Have you checked out our list of the Best Tricep Exercises yet? See if this Tricep Exercise made the list.

Exercise Summary

Exercise Name: Triceps Extensions
Main Muscle: Triceps
Secondary Muscle(s): N/A
Exercise Type: Push, Isolation
Equipment Required: Dumbbell, Bench

Exercise Description and Instruction:

This Weight Training Exercise is a classic Tricep Exercise that isolates the triceps using a single dumbbell behind the head Concentrate on keeping your elbows in a fixed position throughout the exercise.

To Perform This Exercise:

  1. Sit on a bench or short straight backed bench with your feet planted firmly on the floor and your abs drawn in.
  2. Grasp a dumbbell with both hands with a palms up grip and raise the weight over your head to the starting position.
  3. Lower the dumbbell in an arc from above your head to behind your back.
  4. Push the weight with your triceps and extend your arms back to the starting position.
  5. Repeat for the prescribed number of repetitions.


  1. Position your wrists closer together to keep your elbows from pointing outwards.
  2. Let the weight of the dumbbell pull your arms back to maintain full shoulder flexion.

Additional Arm Exercises and Variations:

Check out some of our other popular Arm Exercises and Variations:

  • Standing Overhead Triceps Extensions
  • Skull Crushers
  • Tricep Dips
  • Close Grip Bench Press
  • Bicep Curl
  • Chin Ups

Now that you’ve seen the Triceps Extensions, check out all of our different Tricep Exercises.

Or, check out these other pages of interest:
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