Dumbbell French Press
The Dumbbell French Press is an isolation exercise performed lying on a bench that targets the triceps muscles by extending the elbows against resistance. It effectively builds arm size and strength while allowing for independent limb movement to correct muscle imbalances.
Since the overhead position specifically isolates the triceps long head, Iridium uses sub-muscle-group fatigue tracking to ensure this specific area is recovered enough for direct work. The system analyzes your 7-day training history to balance this accessory lift against heavier compound pressing volume to prevent overtraining. Using your RPE feedback, Iridium adjusts the load and rep targets to drive hypertrophy while keeping you within your Maximum Recoverable Volume.
Form Cues
- Keep your upper arms stationary and vertical
- Lower the dumbbells slowly toward your ears
- Tuck your elbows in slightly
- Squeeze your triceps hard at the top
- Maintain a neutral wrist position
- Don't let your elbows flare out wide
- Don't swing your arms to generate momentum
- Don't drop the weights quickly
- Don't arch your lower back excessively
Common Mistakes
- Flaring elbows outward
- Moving upper arms back and forth
- Rushing the eccentric phase
- Using excessive weight
- Locking out elbows aggressively
Muscles Worked
This exercise primarily isolates the triceps brachii, placing specific emphasis on the long head due to the shoulder position. It also heavily recruits the medial and lateral heads to extend the elbow, ensuring complete development of the back of the arm.
Primary
Secondary
Get Personalized Coaching for Dumbbell French Press
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.