Floor Dumbbell Triceps Extension: How-to, Tips & More
The Floor Dumbbell Triceps Extension is a beginner isolation exercise for your triceps. You do it with dumbbells. It is a good fit when your goal is muscle growth.
Muscles worked
Triceps
Primary
How to do the Floor Dumbbell Triceps Extension
- Lie on the floor with your knees bent, holding one dumbbell with both hands over your chest.
- Keep your upper arms pointing up.
- Bend your elbows to lower the dumbbell behind your head.
- Straighten your arms to press it back up.
Floor Dumbbell Triceps Extension tips
- The floor limits the range, which makes it kind to the elbows.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells
Type
Isolation
Floor Dumbbell Triceps Extension alternatives
Dumbbell Skullcrusher
Triceps
Incline Dumbbell Triceps Extension
Triceps
Dumbbell Kickback
Triceps
Overhead Tricep Extension
Triceps
More triceps exercises
Band Overhead Triceps Extension
Resistance band
Barbell Skullcrusher
Barbell
Bench Dip
Bench
Bench Dip (Knees Bent)
Bench
Body Up
Bodyweight
Bodyweight Triceps Extension
Bodyweight
Frequently asked questions
What muscles does the Floor Dumbbell Triceps Extension work?
The Floor Dumbbell Triceps Extension mainly works your triceps.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Floor Dumbbell Triceps Extension good for beginners?
Yes. The Floor Dumbbell Triceps Extension is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Floor Dumbbell Triceps Extension?
You need dumbbells.
Add Floor Dumbbell Triceps Extension to your program
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