Dumbbell Tricep Extension

Muscles worked by the Dumbbell Tricep Extension

Primary

TricepsTriceps Brachii

Also called: tricep, triceps, triceps brachii, horseshoe, tris.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Dumbbell Tricep Extension

1. Stand holding a dumbbell in each hand with your arms extended overhead.
2. Lower the dumbbells behind your head by bending your elbows.
3. Extend your arms back to the starting position.
4. Keep your elbows close to your head.
5. Repeat for the planned number of reps.

Form tips

• Move only your forearms, keeping the upper arms still.
• Brace your core to avoid arching your lower back.
• Choose a weight light enough to reach a full stretch.

At a glance

Dumbbell Tricep Extension in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Overhead Extension
• Cable Overhead Tricep Extension
• EZ-Bar Overhead Tricep Extension
• Kettlebell Overhead Tricep Extension
• Overhead Tricep Extension
• Seated Dumbbell Tricep Extension
• Single-Arm Dumbbell Overhead Tricep Extension
• TRX Triceps Extension

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "dumbbell-tricep-extension",
  "name_en": "Dumbbell Tricep Extension",
  "name_de": "Kurzhantel Trizeps-Extension",
  "name_es": "Extensión de Tríceps con Mancuerna",
  "description_en": "An overhead triceps extension with a dumbbell in each hand, both arms working together.",
  "description_de": "Eine Überkopf-Trizeps-Extension mit einer Kurzhantel in jeder Hand, beide Arme arbeiten gleichzeitig.",
  "description_es": "Una extensión de tríceps por encima de la cabeza con una mancuerna en cada mano, trabajando ambos brazos a la vez.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "dumbbell",
  "body_part": "upper_arms",
  "primary_muscles": [
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "arm_day",
    "knee_safe",
    "lower_back_safe",
    "shoulder_safe",
    "no_axial_load"
  ],
  "variation_group": "overhead-tricep-extension",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand holding a dumbbell in each hand with your arms extended overhead.",
    "Lower the dumbbells behind your head by bending your elbows.",
    "Extend your arms back to the starting position.",
    "Keep your elbows close to your head.",
    "Repeat for the planned number of reps."
  ],
  "instructions_de": [
    "Stehe mit einer Kurzhantel in jeder Hand, die Arme über dem Kopf gestreckt.",
    "Senke die Kurzhanteln durch Beugen der Ellbogen hinter den Kopf.",
    "Strecke die Arme zurück in die Ausgangsposition.",
    "Halte die Ellbogen nah am Kopf.",
    "Für die geplante Anzahl an Wiederholungen wiederholen."
  ],
  "instructions_es": [
    "Ponte de pie sujetando una mancuerna en cada mano con los brazos extendidos por encima de la cabeza.",
    "Baja las mancuernas detrás de la cabeza doblando los codos.",
    "Extiende los brazos de vuelta a la posición inicial.",
    "Mantén los codos cerca de la cabeza.",
    "Repite el número de repeticiones previsto."
  ],
  "tips_en": [
    "Move only your forearms, keeping the upper arms still.",
    "Brace your core to avoid arching your lower back.",
    "Choose a weight light enough to reach a full stretch."
  ],
  "tips_de": [
    "Bewege nur die Unterarme, während die Oberarme ruhig bleiben.",
    "Strecke die Arme oben vollständig, ohne die Ellbogengelenke zu überstrecken.",
    "Spanne den Rumpf an und vermeide ein Hohlkreuz."
  ],
  "tips_es": [
    "Mantén los codos apuntando al techo durante todo el movimiento.",
    "Baja las mancuernas despacio hasta sentir el estiramiento del tríceps.",
    "Evita arquear la espalda baja manteniendo el abdomen firme."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/dumbbell-tricep-extension-start.webp",
      "peak": "images/flat/dumbbell-tricep-extension-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "dumbbell-tricep-extension");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.