Dumbbell triceps extension: how to do it, muscles worked and variations

Elbow extension with a dumbbell on a bench to isolate the triceps.

Main muscles

Triceps brachii

Secondary muscles

Deltoid

Equipment

Dumbbell, Flat bench

Variations

2

Image: start and end of the movement.

Dumbbell skull crusher

Lying triceps extension with dumbbells that allows a free wrist and shoulder path.

Form. Rest your shoulder blades on the bench, point your elbows to the ceiling and extend them without moving the shoulder forward.

Common mistake. Flaring the elbows, lowering the dumbbells without control, or using a load that pulls on the shoulder.

Triceps brachii · Dumbbell, Flat bench

Seated dumbbell triceps extension

Overhead elbow extension seated, holding a dumbbell with both hands and a stable trunk to isolate the triceps.

Form. Seated on a bench with an upright back, hold a dumbbell overhead with both hands; lower it behind your head by flexing your elbows and extend without flaring them.

Common mistake. Flaring the elbows outward, arching the lower back, lowering too fast, or moving the shoulders instead of the elbows.

Triceps brachii · Dumbbell, Flat bench

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

In the app every exercise has its full animation: over 600 exercises and over 700 demonstration videos.

Other exercises for the same muscles

Push-upsPectoralis major · Triceps brachii · 14 variations

Cable triceps extensionTriceps brachii · 5 variations

Pike push-upDeltoid · Triceps brachii · 3 variations

DipsTriceps brachii · Pectoralis major · 3 variations

Overhead triceps extensionTriceps brachii · 2 variations

Lying triceps extensionTriceps brachii · 2 variations