Standing Triceps Extension

A classic triceps builder targeting the long head. The overhead position provides a deep stretch, leading to better muscle fiber recruitment and arm mass.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation

Required Equipment

Target Muscle Groups

Primary

Triceps

Secondary

Shoulders

Setup

Stand with feet hip-width apart. Hold a dumbbell overhead with both hands using a diamond grip. Brace your core and keep your head neutral.

Instructions

1. Lower the dumbbell behind your head by bending your elbows.
2. Keep your upper arms vertical and close to your ears.
3. Press the weight back up until arms are fully extended.
4. Squeeze the triceps.
5. Control the descent.

Common Mistakes

1. Flaring the elbows.
2. Arching the lower back.
3. Moving the upper arms forward.

Alternative Exercises

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Upright Row

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A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Triceps Pushdown

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A primary isolation exercise for the triceps. It focuses on the lateral and medial heads to build strength and definition in the back of the arm.

Triceps Press

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An isolation exercise for the triceps. By using bodyweight and a specific angle, it targets the lateral and long heads for improved arm definition.

Standing One Arm Extension

Beginner / Dumbbells / Triceps / isolation

A unilateral overhead triceps isolation movement. It maximizes the stretch on the long head and corrects arm strength discrepancies between sides.

Standing Kickback

Beginner / Dumbbells / Triceps / isolation

A triceps isolation movement that emphasizes the lockout. The standing position challenges the core and lower back to maintain a flat, stable hinge.

Smith Upright Row

Beginner / Smith Machine / Shoulders / pull

A compound movement for the deltoids and upper traps. The Smith machine ensures a consistent vertical path close to the body for better shoulder isolation.

Sideways Lifts Vertical Turn

Intermediate / Bodyweight-only / Shoulders / core

A dynamic core and shoulder move. The vertical turn adds a rotational challenge that improves functional core integration and shoulder control.

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