Standing Dumbbell Triceps Extension

What it is

This is an isolation exercise that strengthens the triceps, the muscle on the back of your upper arm. You will extend a dumbbell overhead, focusing on the contraction and extension of this muscle. This movement is excellent for building definition and endurance in your triceps.

Technique tips

• Keep your upper arms still, allowing only your forearms to move.
• Maintain your elbows close to your head throughout the movement.
• Breathe in as you lower the dumbbell, exhale as you push up.
• Control the weight's descent; avoid letting gravity drop it.
• Engage your core to stabilize your torso and prevent swaying.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.