How to do the dumbbell triceps extension

Step by step

1. Grab a dumbbell and stand tall.
2. Lift the weight overhead and place your hands flat against the top weight plate with your palms facing the ceiling.
3. Bring your shoulders back and engage your abs.
4. Take a breath and lower the dumbbell behind your head while keeping your elbows to the sides of your head.
5. Bend your arms until you feel a stretch, and extend your elbows as you breathe out.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the dumbbell triceps extension

• Dumbbell Only Full Body3 × 12
• 6-Week Chest Focus3 × 12

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.