Dumbbell Extension Exercise Guide & Video

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Watch Dumbbell Extension Video

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Step 1. Take a dumbbell in each hand. Lie flat on the bench.

Step 2. Straighten your arms above your body. Bend your elbows and bring the weight towards your head. Bring the weights down evenly. Keep your elbows straight forward.

Step 3. When your elbows are bent at 90 degrees, press the weight back up by straightening your arms.


The dumbbell extension is a simple triceps movement that is best performed at a low weight. This exercise work the whole triceps muscle, though they are especially effective at training the upper triceps, just below the shoulder. Due to the position of the elbow during the movement, using too high a weight or using improper form can result in an elbow injury. Because the this exercise is a shaping exercise, it should be performed slowly and deliberately, making sure to go through the full range of motion. This a good way to work the triceps for men with low back problems. An advantage of performing this exercise with dumbbells rather than an EZ bar is that each arm is able to work independently. Sometimes one arm becomes stronger than the other and does more work when using a bar; working them independently will help balance out the strength.

Dumbbell Extension 4
Dumbbell Extension 3

Updated: April 1st, 2015