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Triceps · Intermediate

Dumbbell Tricep BirdDog

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

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Dumbbell Tricep BirdDog demonstration

Exercise overview

Training details

TricepsCoreGlutes

Equipment

Dumbbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set up on all fours with a dumbbell in one hand, the supporting hand under its shoulder, and knees under the hips.
  2. 02Extend the leg opposite the weighted arm straight behind you while keeping your pelvis square to the floor.
  3. 03Bring the weighted upper arm beside your ribs and hold that shoulder and elbow position steady.
  4. 04Extend the elbow to drive the dumbbell backward, then pause briefly with the arm straight.
  5. 05Bend the elbow under control, maintain the bird-dog position, and complete the side before switching.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Bent-Over RowComparable substituteParallel Bar DipsComparable substituteLever Triceps Dip (plate loaded)Comparable substituteBench PressComparable substituteBanded Triceps PushdownComparable substituteClose-Grip Push-Up

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