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Instructions
- Sit or lie on a flat bench holding a dumbbell with both hands above your head, arms fully extended.
- Lower the dumbbell slowly behind your head by bending your elbows, keeping your upper arms still.
- Stop when your forearms are just below parallel to the floor.
- Press the dumbbell back up by extending your elbows to the starting position.
- Repeat for the desired number of reps.
Technical Tips
- Keep elbows tucked and pointing forward throughout the movement.
- Avoid arching your lower back—engage your core.
- Move only the forearms; the upper arms should remain stationary.
Breathing Tips
- Inhale as you lower the dumbbell behind your head.
- Exhale as you press the dumbbell back to the starting position.
Medical restrictions
- Shoulder impingement or instability
- Elbow tendinitis or joint inflammation
- Lower back pain or lumbar instability
Description
The Triceps vertical dumbbell extension is an effective strength training exercise that isolates and builds the triceps muscles, particularly the long head. By extending the dumbbell overhead, this movement ensures a full range of motion and deeper engagement of the triceps compared to horizontal variations. It’s commonly used in bodybuilding and fitness programs to enhance arm size, definition, and upper body pushing power. The exercise can be performed seated or lying on a bench to increase stability and focus on form. It's ideal for intermediate lifters aiming to improve triceps strength and achieve muscular balance in upper arm development. The controlled motion also supports joint health when performed with proper technique and load management.