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Triceps · Beginner

Dumbbell Quadruped Triceps Extension

Elbow-extension drill targeting the triceps with controlled upper-arm position.

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Dumbbell Quadruped Triceps Extension demonstration

Exercise overview

Training details

Triceps

Equipment

Dumbbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Begin on all fours with one hand supporting you and a light dumbbell in the other hand.
  2. 02Row the working upper arm beside your torso and bend the elbow to about 90 degrees.
  3. 03Keep the upper arm still as you extend the elbow and move the dumbbell behind you.
  4. 04Pause with the arm straight without rotating your torso or lifting the shoulder.
  5. 05Bend the elbow under control to return to the starting angle and complete the set before switching arms.

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Variations

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Alternatives

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