Triceps exercise · dumbbell
Dumbbell Forward Lunge Triceps Extension
The dumbbell forward lunge triceps extension is a dumbbell exercise that targets the triceps, with the shoulders and core assisting.
How to do the dumbbell forward lunge triceps extension
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Take a step forward with your right foot, lowering your body into a lunge position.
- Keep your back straight and your chest up.
- Extend your arms straight overhead, keeping your elbows close to your ears.
- Lower the dumbbells behind your head by bending your elbows.
- Pause for a moment, then straighten your arms to return to the starting position.
- Repeat the movement for the desired number of repetitions, then switch legs and repeat.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the triceps. The shoulders and core work as secondary muscles. See all triceps exercises or every dumbbell exercise.
