Male model ex_JUXILH

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Upper Arms · Dumbbell

Dumbbell Standing Triceps Extension

intermediatestrength

Dumbbell Standing Triceps Extension is an intermediate isolation strength exercise that works the triceps (upper arms), with the shoulders assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Triceps
Body part: Upper Arms
Equipment: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Triceps · Triceps Brachii

Secondary muscles

Shoulders · Deltoids

How to do Dumbbell Standing Triceps Extension

Stand with your feet shoulder-width apart, holding a dumbbell with both hands behind your head. Your elbows should be bent, and your upper arms should be close to your ears.
Extend your arms fully by pressing the dumbbell overhead until your arms are straight. Keep your elbows close to your head.
Lower the dumbbell back down behind your head by bending your elbows, returning to the starting position.
Repeat the extension and flexion of your arms for the desired number of repetitions.

Form tips

Avoid flaring your elbows out; keep them close to your ears.
Use a controlled motion, avoiding swinging the dumbbell.
Exhale as you extend your arms and inhale as you lower the dumbbell.

Dumbbell Standing Triceps Extension alternatives

Barbell Standing Overhead Triceps Extension

Triceps · intermediate

Bodyweight Triceps Extension

Triceps · intermediate

Bodyweight Kneeling Triceps Extension

Triceps · beginner

Cable Lying Triceps Extension

Triceps · beginner

More triceps exercises

Dumbbell Overhead Extension Standing

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Barbell Lying Triceps Extension

Triceps · beginner

Band Incline Triceps Extension

Triceps · beginner

Suspension Trainer With Grips Triceps Extension

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Cable Alternate Triceps Extension

Triceps · beginner

Dumbbell Lying Triceps Extension

Triceps · beginner

Bodyweight Overhead Triceps Extension

Triceps · intermediate

Kettlebell Standing Tricep Extension

Triceps · intermediate

Dumbbell Standing Triceps Extension FAQ

What muscles does Dumbbell Standing Triceps Extension work?

Dumbbell Standing Triceps Extension mainly works the triceps in the upper arms (Triceps Brachii). The shoulders work as secondary muscles.

What equipment do you need for Dumbbell Standing Triceps Extension?

You need a dumbbell.

How many sets and reps of Dumbbell Standing Triceps Extension should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell Standing Triceps Extension good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.

How many calories does Dumbbell Standing Triceps Extension burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Dumbbell Standing Triceps Extension?

Other exercises for the triceps include Barbell Standing Overhead Triceps Extension, Bodyweight Triceps Extension, Bodyweight Kneeling Triceps Extension and Cable Lying Triceps Extension.

For developers

Use Dumbbell Standing Triceps Extension in your app

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_JUXILH" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_JUXILH",
  "name": "Dumbbell Standing Triceps Extension",
  "model": "male",
  "target": "Triceps",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_JUXILH/mp4-720.mp4?…",
    "poster": "https://…/ex_JUXILH/poster.jpg?…"
  }
}