Triceps extension
Lean forward a little and straighten your arms back with light weights.
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What you need
Light weights or water bottles
Before you start
Have the support set up first: a sturdy chair, counter, wall, bench or handrail that won't move when you lean on it.
If there's nothing suitable, choose a seated version, or leave this one for now.
Getting into position
- Stand with your feet hip-width apart and a sturdy chair or counter within reach.
- Use light dumbbells or two filled water bottles. Put them on a table or chair seat so you don't have to lift them from the floor.
- Hold one in each hand, palms facing in. Soften your knees and lean forward from your hips with your back straight.
- Bend your elbows and draw them up and back so your upper arms are by your sides and the weights are near your chest.
How to do it
Keep your upper arms still and straighten your elbows to push the weights back behind you.
Pause briefly with your arms straight.
Bend your elbows slowly to bring the weights back towards your chest.
To finish, stand up tall and put the weights down one at a time.
Keep in mind
- Elbows stay up by your sides.
- Back straight, knees soft.
- Breathe out as you straighten.
Where you should feel it
The back of your upper arm, from shoulder to elbow. It may burn there as the set gets hard.
Stop or change something if you feel
Pain at the elbow itself, in your shoulder or in your lower back. That's a sign to go lighter, take the weight away or stand taller.
Stop straight away if you have
- Chest pain, pressure or tightness.
- Breathlessness that does not settle quickly with rest.
- Dizziness, faintness or feeling sick.
- Sharp or sudden pain anywhere.
- Pain in a joint or tendon (knee, elbow, wrist, shoulder, Achilles) rather than in the muscle.
Stop and sit down. For chest pain, pressure or tightness, or breathlessness that does not settle with rest, call emergency services straight away. Don't wait to see if it passes. For anything else on this list, rest, and speak to your GP before your next session.
A gentler starting point
Use lighter weights or none, or work one arm at a time with your other hand on a chair or counter.
When it feels easy
Pause for a count of two with your arms straight, then lower slowly, counting three. After that, use the next weight up.
Your next small steps
Change one thing at a time. Stay on a step until it feels steady, then take the next.
Lean forward from your hips with the lightest weights you have, or filled water bottles.
1–2 sets × 8–10
Move on when: Your upper arms stay still and every rep is controlled.
Add a second set and more reps.
2 sets × 10–12
Move on when: Both sets reach 12 with two or three more left in you.
Pause with your arms straight, then bend back slowly, counting three.
2 sets × 10–12
Move on when: The pause and slow return stay controlled, two sessions running.
Use the next weight up and go back to 8 reps.
2 sets × 8–12
Move on when: You reach 12 again at the new weight.
- Easier version
- Supported one-arm kickback (coming soon)
- Next level up
- Seated overhead triceps extension (coming soon)Ready when: 2 sets of 12 with a pause, two sessions running, and your shoulders are comfortable reaching overhead.
Levels in triceps extension
Each level is a separate variation. Move up when the last step on this page feels steady, and back down on a harder day.
- Level 1 · Supported start · GentleSupported one-arm kickback (coming soon)
- Level 2 · Foundation · GentleTriceps extension
- Level 3 · More challenge · Very gentleSeated overhead triceps extension (coming soon)
Explore related content.
- Everyday focus
- Lifting and carrying, Pushing
- Body area
- Upper body
- Muscles
- Back of upper arms (triceps)
- Equipment
- Hand weights or bottles
- Movement format
- Standing
- Starting point
- Starting a routine
- Age context
- Older-adult focused
Tags help you browse related content. They do not assess individual suitability or guarantee an outcome.