Triceps Extension (Dumbbell)
Trains the triceps. You need a dumbbell. 8 of our free programs use it, across 19 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Triceps Extension (Dumbbell)
These numbers are counted from the programs themselves, not averaged off the internet.
8of our 50 programs use it
3×8–12the shape they run most (10 sessions)
1:15typical rest between sets
1finish with an AMRAP set
1set the weight off your training max
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Dorian Yates HIT | Chest, Triceps & Abs | 1×10 @ 50% 1×8–10+ RPE 10 AMRAP | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Dumbbell Only Full Body | Full Body B | 2×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| High Frequency PPL | Push B — Shoulder Emphasis | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Metallicadpa PPL | Push A — Bench Primary, Push B — OHP Primary | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Metallicadpa PPL: 5/3/1 | Push A — Bench (5s week), Push B — OHP (5s week) +6 | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Mountain Dog PPL | Push — Chest, Shoulders & Triceps | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Twice-A-Day | PM — Chest & Triceps Pump | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| WS4SB 3 | Repetition Upper | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Percentages are of your training max. AMRAP means as many reps as you can manage on that set. Durata works out every one of these weights for you.
See it in action
Watch the Triceps Extension (Dumbbell) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Triceps Extension (Dumbbell) trains
Technique
How to do the Triceps Extension (Dumbbell)
- Set an incline bench to a 45-degree angle and lie back against it. Hold a dumbbell in each hand with your arms extended straight up, palms facing each other.
- Bend your elbows to lower the dumbbells behind your head in a controlled motion.
- Lower the dumbbells until your forearms are parallel to the floor, maintaining a 90-degree angle at your elbows.
- Extend your elbows to raise the dumbbells back to the starting position, keeping your upper arms stationary. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Exhale as you extend the dumbbells upward and inhale as you lower them.
- Keep your upper arms stationary to ensure the movement targets your triceps.
- Use a slow and controlled motion to avoid swinging and ensure proper muscle engagement.
Substitutes
Swap Triceps Extension (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Triceps Extension (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.