Arms · Dumbbell
Dumbbell Standing Triceps Extension
How to do the dumbbell standing triceps extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand tall holding a single dumbbell with both hands behind your head, elbows bent and pointing up. Keeping your upper arms vertical and close to your head, extend your elbows to press the dumbbell straight overhead. Lower it back behind your head under control and repeat for reps.
- 1Feel your triceps stretch behind your head at the bottom
- 2Keep your upper arms vertical and elbows pointing up
- 3Squeeze your triceps hard at full extension
Common mistakes
- Don't let your elbows flare out wide
- Avoid arching your lower back as you press up
- Don't bounce out of the bottom; control the stretch
Muscles worked
The dumbbell standing triceps extension mainly works the triceps, with the forearms assisting.
- TricepsPrimary
- ForearmsSupport
- Lower BackMinor
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- Front DeltsMinor
Kovo programs the dumbbell standing triceps extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.