How to do a Tricep Extension

What is a Tricep Extension?

Tricep extension

The tricep is a three-headed muscle that takes up about two-thirds of your arm, spanning from your shoulders to your elbows. Strengthening the tricep doesn’t just mean stronger arms, but improving overall flexibility and circulation.

The tricep extension is an isolation exercise, targeting the three heads of the muscle by repeatedly flexing the elbow joint against resistance from a barbell, dumbbell or cable. Try any of the following tricep targeting exercises below to activate the back of your arms.

  • Stay still. Keep your elbow movement to a minimum throughout the exercise to ensure you’re isolating the tricep muscle.
  • Hold for a beat. Make the most of this exercise and hold the extended position for a second.
  • Don’t overdo it. Listen to your body and be careful not to do too many back-to-back exercises.


Level: Beginners

Equipment: Dumbbell

  1. With feet shoulder-width apart and core tight, hold a dumbbell with both hands.
  2. Lift the dumbbell until your arms are fully extended with palms facing the roof and elbows pointing forward. This is the starting position.
  3. Bending at the elbows and squeezing your triceps, slowly lower the dumbbell behind your head.
  4. Slowly return to start position and repeat.


Level: Intermediate to Advanced

Equipment: Dumbbells, Exercise Bench

  1. Lie flat on the bench with a dumbbell in each hand (or a weighted barbell with both hands). Make sure you head is near the edge of the bench.
  2. Carefully extend your arms so the weight is above your head.
  3. Bending at the elbows slowly lower the dumbbells towards your shoulders and pause.
  4. Return to the starting position and repeat.