How to Do Standing Dumbbell Tricep Extension

Tricep muscles can actually be trained easily using a pair of dumbbells. In the previous video, I have discussed the guidelines for triceps muscle training with dumbbells. You can read the article again and watch the video here: How to Do: Dumbbell Tricep Kickback - Video & Exercise.

In this article, we will discuss the practice of other triceps by using dumbbells, namely movement: Dumbbell Tricep Extension. What is the movement of the dumbbell tricep extension like? You can note the picture below:

Dumbbell Tricep Extension. Image source: Fitmeup.com

The Dumbbell tricep extension is great for forming triceps, because this movement is really focused on building your triceps. In other words, the dumbbell tricep extension is an isolation movement to form the triceps muscle.

Following are the stages of implementing the dumbbell tricep extension:

- Stand straight, your back is in a straight position
- One hand holds a dumbbell
- The starting position of the dumbbell is behind the head
- The position of the elbow (which holds the dumbbell) is bent 45 degrees
- Raise the dumbbell until the dumbbell position is above the head
- Your elbow position must form 90 degrees
- Repeat the movement 12-15 reps, 3-4 sets

For more details, you can watch a tutorial video from me about how to do the dumbbell tricep extension below:

Dumbbell Tricep Extension - Video and Excercise Part I

Dumbbell Tricep Extension - Video and Excercise Part II

That's an example of the movement of the dumbbell tricep extension. This movement is easy to do. You can do a tricep extension in a standing position (as in the example video above) or a sitting position (on an ordinary bench or chair).

In the example above, I use a load of 5 kg. You can add your own burden according to your abilities. Tricep muscle training is one of the tricep muscle exercises that are suitable for you to apply in your home. So you who are doing a home gym, you can try this type of exercise to build your muscle mass.

You can also combine the dumbbell tricep extension exercises with the dumbbell triceps kickback to train your tricep muscles simultaneously. Good luck. Hope you can get better result for this workout.