How to Do a Triceps Extension

Medically Reviewed by Mahammad Juber, MD on June 30, 2022
Written by Nicklya Harris-Ray
5 min read

A triceps extension is a strengthening exercise. You can do it with dumbbells, as well as other weighted accessories, to work the muscles of the triceps. As the name states, the triceps extension improves tone and strength in the triceps muscle, located in the back area of your upper arm. 

Before you begin this exercise, you must first prep. Sit straight with your feet shoulder-width apart. Point them straight ahead. With your elbows bent, take hold of your dumbbells (or cable handles, or other weighted accessories). Keep your shoulder blades down and back. 

Next, you begin your movements. Push your hands down toward the ground until your arms are completely extended. Avoid letting your shoulders rise toward your ears during exercising. Hold the position. Then slowly return to your beginning state.  

Your technique is important. Proper technique makes sure that the exercise is done properly, and that you do not injure yourself. For example, using your weighted accessory while performing this exercise will keep your elbow in proper alignment. This allows your elbows to track through their natural path of motion, decreasing the stress on the joint. Try to do three to five sets of six to 12 repetitions. 

The form of the body is very important to properly execute a triceps extension. You can do them standing as well as sitting. Stand in a split stance and hold your weighted accessory tightly with both hands. Hold your torso strong by contracting your abdominal core muscles. Properly depress and retract your shoulders by pulling them back and down. It is important to keep this position throughout the exercise to hold your neck and head in alignment with the spine. 

If using a dumbbell, press it overhead, extending your elbows until your arms are vertical to the floor. Your elbows should be pointing forward, and they should not be locked. The dumbbell should be located directly above the head with the palms facing up and the dumbbell dangling vertically or slightly angled. It is important to maintain your balance and not to change the position of your torso, head, feet, arms, or wrists. 

On the way down, inhale and let the dumbbell weight bend your elbows. It is important that as you lower the dumbbell, it stays controlled as it moves behind your head. Do not move your upper arms.  

Allow the continued lowering until your elbows are at a 90-degree angle or when your upper arms feel as though they might go backward. Do not make contact with the back of the head. Once again, good form will include not changing the position of your torso, head, feet, arms, or wrists. Throughout the exercise, try to keep the upper arms vertical to the floor and the elbows shoulder-width apart. 

Biceps brachii: This muscle, also known as the biceps, is located at the front part of the upper arm between the shoulder and elbow. The biceps have two heads, known as muscle bellies. They contain a long head and a short head, each with a different attachment site. The biceps speed up the bending of the arm at the elbow (flexion), movement of the palm from a down to up position (supination), and raising of the arm in the front of the body (flexion of the shoulder). This muscle functions as an antagonist to movements of the triceps. 

Triceps brachii: The muscle known as the triceps is located at the back part of the upper arm between the shoulder and elbow. The triceps have three different heads. One is short, one is long, and one is medial. Each has its own attachment site. The triceps speed up strengthening the arm at the elbow (extension) and moving the arm toward the backside. This is the opposite of the shoulder flexion seen with the biceps. 

Brachioradialis: This muscle is the main muscle of the thumb side of your forearm. The attachment site is a little above the elbow on the humerus and close to the wrist. The brachioradialis increases the speed of elbow flexion. It also helps with moving the forearm from a palm-up to a palm-down position (pronation and supination). 

Brachialis: This muscle is just underneath the biceps brachii in the front part of the arm. It attaches above the elbow on the humerus and a little below the elbow on the forearm bone known as the ulna. It increases elbow flexion. 

Increased strength: One of the main benefits of this exercise is the increase of triceps muscle mass from the movement. Different from other triceps exercises, the triceps extension engages all three heads of the triceps muscle. Your entire muscle will get stronger from this exercise. 

Less stress on the wrist: The triceps extension is good for you if you have discomfort in your wrists. Throughout the overhead exercise movement, the wrists are at the same angle, so they're subject to less stress. 

Posture improvement: Done in a standing position, proper execution of the triceps extension contracts the core muscles to support your spine and back. The result is the maintenance of correct posture, with a straighter back, core engagement, and lifted shoulders. 

Additional benefits:

  • Maintenance of arm shape
  • Improvement of arm strength
  • Stabilization of elbow and shoulder joints
  • Better performance in sports like swimming, basketball, tennis, and baseball

To get the maximum benefits from triceps extensions:

  • Consult your doctor before beginning an exercise program if you have a pre-existing condition.
  • Use proper technique, and if you need modifications for your fitness level, learn how to incorporate them safely. 
  • Choose weights that allow you full control during the entire movement. 
  • To move forward with building strength without having to stop to recover from injuries, allow for a proper warmup and rest.
  • Consider nutrition improvements in your exercise program.
  • Base your repetitions and workout length on your ability to properly recover from a workout.
  • If you notice pain during an exercise movement, stop.