---
title: "Dumbbell Standing Triceps Extension"
description: "Stand with your feet shoulder-width apart, holding a dumbbell with both hands behind your head."
locale: en
slug: dumbbell-standing-triceps-extension
url: "https://hi.fitness/exercises/dumbbell-standing-triceps-extension"
primaryMuscle: "Triceps"
secondaryMuscles: ["Front delts"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/aec86cd3-dumbbell-standing-triceps-extension.mp4"
updatedAt: 2026-10-20T13:27:30+00:00
---
# Dumbbell Standing Triceps Extension

Stand with your feet shoulder-width apart, holding a dumbbell with both hands behind your head.

## How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell with both hands behind your head. Your elbows should be bent, and your upper arms should be close to your ears.
2. Extend your arms fully by pressing the dumbbell overhead until your arms are straight. Keep your elbows close to your head.
3. Lower the dumbbell back down behind your head by bending your elbows, returning to the starting position.
4. Repeat the extension and flexion of your arms for the desired number of repetitions.

## Form tips

- Avoid flaring your elbows out; keep them close to your ears.
- Use a controlled motion, avoiding swinging the dumbbell.
- Exhale as you extend your arms and inhale as you lower the dumbbell.

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