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Triceps ยท Elbow extension

Tate Press

An isolation elbow extension exercise for the triceps, done with a dumbbell and a bench.

DumbbellBench Isolation Reps and weight Also called: elbows out extension
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Triceps

Do most of the work.

Secondary

None to speak of

This one is focused.

  • TricepsBack of the upper armPrimary

How to do it

  1. Pick your dumbbells. Choose a weight you can control for every rep of the set.
  2. Upper arms stay still. Only the forearms move.
  3. Lock out fully and squeeze the triceps.
  4. Lower under control to a full stretch.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Upper arms drifting. If the elbows swing, the weight is too heavy. Keep the upper arms fixed.
  • Half reps. Straighten the arm fully and return to a full stretch.
  • Leaning into it. Keep the trunk still so the triceps do the work.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.