How to Do a Dumbbell Tricep Extension | Arm Workout


So today, we’re going to go over how to do
a standing dumbbell tricep extension. With this exercise, the focus is going be
the long hand of your tricep, okay? Now with this exercise, always start with
your feet. Get a good base; you need good balance for
this, because you’re going to go up overhead. Now, you’re going to start here behind your
head, with this dumbbell. Make sure not to whack yourself. And the important thing is, you really want
to stretch that muscle, come up, and contract, and squeeze. Now this is good to do standing, because it
works your core at the same time, so you really need to have good balance. Again, all the way down, stretch, squeeze. Breathing is very important with this exercise
too, as you’re working against gravity you want to breathe out – so as I’m coming up,
working against gravity. Phew. Squeeze your tricep. Release, come back down, breathe in. Now you see, bad habits happen with this exercise
when guys hit too heavy and they start trying to throw the weight, or they’re so off balance
it just looks awkward. Again, you want to pick a weight where you’re
comfortable with, and you can perform 10 to 15 reps. with. That’s the goal for hypertrophy, meaning growth
of muscle, muscle size. Now once you’re done with your 10 to 15 reps
with that arm, you move to the other arm. Again, strong base, strong core; up, squeeze
that tricep. Come all the way down; stretch. Again, and it’s good to go through the whole
range of motion. You don’t want to just be going through the
top, because that won’t work the whole muscle. Come all the way down; stretch that tricep
right in here. Come back up; squeeze. Squeeze. And that’s your overhead dumbbell tricep extension.

100 Replies to “How to Do a Dumbbell Tricep Extension | Arm Workout”

  1. Hi, my right elbow does a soft cracking noise when I do those exercises. Is it normal and if not, how can I avoid that ? Thanks

  2. this is elbow killing excerise one should stay away from this because I had got elbow bone effusion and I am unable to use my elbow forever.😨

  3. In college I saw a guy doing these with a fifty pound dumbbell. Guy was huge. Anybody know a record for most weight lifted on one arm tricep extension?

  4. I hope this work out makes my arm muscles show I don’t want huge arm muscles I just want some muscle to show in my arms

  5. He is like the Bob Ross of the fitness world, When he puts the dumbbell down I wanna hear him say "lets just put this happy little guy over here with his friends so he doesnt get lonely".

  6. Hi. If you want to be prepared for this check Unflexal website. I know you'll find good solutions for your workouts.

  7. I thought this exercise was lacking back when I started it months ago. It’s because I only have little 15 lb. dumbbells. So I did these and then slowly swung them down to my waist like a pair of swords and then repeated. It works I guess. I think pushups do more for my arms though.

  8. Great space saver!>>>ur2.pl/1182 Depending on the exercise you are doing, they may be a little bulky, but I love just having one set to go to.

  9. weird how when i do this with my left arm i get more stress on the rear delts. pretty sure i'm positioning it right…

  10. He has natural body which is wider. With gym he became super cool… I wonder when I will have like him.. 😩… Life after atleast

  11. Dude your body is amazing. I don’t care how that sounds. I’m pretty sure I’m not gonna be able to look like that because of genetic reasons but man I’m gonna try

  12. Thanks for the video on all the other ones I've watched they say to keep the elbows in toward your ears I noticed you have yours going out is there a reason. In many cases to the use one dumbbell held by two hands behind the head keeping their elbows clued-in tighter their ears can you tell me what the difference is thanks for your time Simon

  13. I hate it when this happens…
    https://chrome.google.com/webstore/detail/threelly-ai-for-youtube/dfohlnjmjiipcppekkbhbabjbnikkibo

  14. I'm having a hard time understanding how you finish the extension at the top. How should the dumbbell be facing? Is it okay for it to go at an angle at the top of the extension? I try to get my arm straight at the top but when I do this the dumbbell turns.

  15. The question I had wasn't answered. Do you want your elbow pointing directly to your side or kind of in a more 45-degree position (somewhere in between your head and fully pointing to the side)? I think to the side is the correct position but I feel like I isolate the tricep more and get a better burn when the elbow in more in the 45-degree position.

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