Bent Over Tricep with Dumbbell

Bent Over Tricep Extension with Dumbbell

Mix it up! Try this fun tricep exercise with a change of hand positions to work all three triceps!

This exercises uses a combination of low weights and gravity to help you lose that upper-arm flab! All you need is a dumbbell and something to rest your hand on once you bend over. We recommend 3-5lb dumbbells but you can always start with less weight and work your way up to more. The most important part is that you feel it in your triceps and not your neck, shoulders, or back.

Include these tricks to get the most of this exercise:

  • Keep your back safe by keeping it straight. Elongate your tailbone and top of your head in opposite directions to avoid your spine rounding toward ceiling or collapsing toward the floor. This alignment is similar to good alignment on all 4s. Reach your ears away from your hip bones and press abs into your spine.
  • Move in the elbow joint only. Push the lower arm back and forward.
  • Immobilize the shoulder by sticking your upper arm right by your body and keep it perfectly still.
  • Keep shoulder down away from ears.
  • Keep head in line with your spine. Careful that your head does not drop down toward the floor.
  • Keep reaching the energy out through the fingers from the shoulder while bending and straightening.
  • Keep your chest and back wide. Reach the bottom of the shoulder blades wide away from the sign and open the collar bones into the front of the shoulders.
  • You may place one foot in front of the other for easier balance. Just be sure, if doing so, you switch feet when you switch arms!

Grab your dumbbell and give it a shot!

Want to make sure you are getting the most out of this exercise? Schedule your free 90 minute consultation.


Addie Kelzer is a certified personal trainer and nutrition consultant. She believes that by making fitness and good food practical, her clients will hold the power to positively change their health and the health of those closest to them.