Dumbbell tricep extensions are often performed later on in your workout depending on how you like to structure your routine. For me I like to perform tricep exercises such as skull crushers or the close grip bench press first in my routine and move on to exercises where I will be lifting a lot less weight such as the dumbbell tricep extension or tricep pulldowns.
This isn’t to say you should always structure your routine like this, try switching the order of your tricep exercises around every so often to switch things up a bit. It does however make sense to place main lifts such the skull crusher and close grip bench press first in your routine where you are able to lift the most weight.
Let’s take a look at how to do dumbbell tricep extensions with good form.
Find a Bench. Grab a bench and set it so that it is upright with a very slight incline. Dumbbell tricep extensions can be performed by standing up or sitting on a bench. In this article we will focus on sitting down whilst performing the exercise. Don’t worry if you prefer to do it standing up then that’s no problem. The same rules will still apply.
Grab a Dumbbell. For the dumbbell tricep extension you will only need to use one dumbbell. If this is your first time performing the exercise then pick a weight you know you can handle. No need to go too heavy on these to begin with. Once you master the form you can then bump the weight up.
Sit Down on The Bench. With the bench positioned in an upright position, sit down on the bench and press your back firmly against it. Position the dumbbell on your thigh. Now you will need to get the weight up into position in order to perform your first rep. This is a lot easier if you have a workout partner available to just hand you the weight. If you don’t then you will have to manoeuvre the dumbbell into the starting position on your own.
Getting The Weight Into Position. If the weight is reasonably light it’s possible to just rest the dumbbell on your thigh, grip the dumbbell with two hands and simply raise it up above your head and into the starting position. If however the weight is a little heavier then try this. Rest the dumbbell on your thighs, grip it tight with both hands and raise it up to your shoulder by kicking your leg up and guiding the dumbbell onto your shoulder.
Now rest the bottom of the dumbbell on your shoulder. Note: When raising the weight you will need to flip it when in mid air so that the opposite side of the dumbbell is resting on your shoulders compared to when it was resting on your thighs. Once the dumbbell is resting on your shoulder you should now have the ability to adjust your grip and extend both your arms up above your head. Position the dumbbell slightly behind your head.
Grip. When you are in position, you should be gripping the dumbbell with both hands/palms wrapped underneath the top of the dumbbell.
Lowering the Weight. By now the weight should be positioned up in the air and slightly behind your head. Arms should be extended with hands wrapped underneath the top part of the dumbbell. Now lower the weight back behind you while keeping elbows as still as possible. Keeping elbows still will allow the weight to travel in the right direction and should help prevent the weight fro banging you on the head on the way down/up. When lowering the weight it is also important to try and keep your elbows tucked in. Do not start the movement with your elbows purposely flared outwards.
Lifting the Weight. Now push the weight back up by extending your arms and keeping elbows as stationary as possible. Try not to lift the weight up and across. This will make the lift feel awkward and position the dumbbell in the wrong place for your next rep. You may even hit your head on the dumbbell. If you keep elbows still and focus on pushing the weight up towards the ceiling then you should be perfectly set up for your next rep.
How to do Dumbbell Tricep Extensions – A Few Tips
Starting Position. Always start the rep with the dumbbell positioned up and slightly behind your head. Do not position the weight directly above your head. This will cause you to lower the dumbbell incorrectly and will cause you to move your elbows slightly in order to avoid hitting your head on the dumbbell. Position it slightly behind your head at the top of the movement to begin the rep.
Keep Elbows Still. Keep those elbows still throughout the movement in order to perfect your form. This will help keep tension on your tricep muscle, improve your form and make the lift feel far more comfortable.
Head Position. It’s best to either look forward or down. As you can imagine, looking up will make the lift feel uncomfortable. Look straight ahead or downwards towards the floor.
Variations. As mentioned earlier, you can perform the dumbbell tricep extension standing up but you can also perform it using one arm at a time. Both are great variations. Choose which ever one you feel most comfortable with.
