Dumbbell Tricep Extension
A strength isolation exercise where you extend a dumbbell overhead to target the back of the arms. It places specific emphasis on the long head of the triceps, contributing significantly to arm size and overhead stability.
Iridium identifies this as a long-head dominant isolation movement and uses sub-muscle fatigue awareness to program it when heavy pressing has primarily taxed your lateral and medial heads. The AI references your 7-day workout history to ensure total triceps volume remains within your Maximum Recoverable Volume. RPE trends are then used to regulate intensity, ensuring this accessory work drives growth without impacting recovery for upcoming compound lifts.
Form Cues
- Cup the dumbbell head securely with both hands
- Keep your elbows pointing forward and close to your ears
- Lower the weight slowly behind your head for a deep stretch
- Brace your core to keep your spine neutral
- Extend your elbows fully at the top without snapping them
- Don't flare your elbows out to the sides
- Don't arch your lower back excessively
- Don't use momentum or swing your body
- Don't cut the movement short; aim for full range
- Don't move your shoulders; keep upper arms stationary
Common Mistakes
- Flaring elbows too wide
- Arching the lower back
- Rushing the lowering phase
- Using limited range of motion
- Using too much weight
Muscles Worked
This exercise primarily targets the long head of the triceps brachii due to the overhead position of the arms, which places that muscle section in a stretched position. It also recruits the lateral and medial heads to assist in fully extending the elbow joint.
Primary
Secondary
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