How to do the Dumbbell Forward Lunge Triceps Extension
Dumbbell Forward Lunge Triceps Extension is an intermediate multi-joint compound pushing exercise targeting the Triceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Shoulders and Core.
Dumbbell Forward Lunge Triceps Extension demonstration · © GymiaFit
Dumbbell Forward Lunge Triceps Extension at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Shoulders, Core
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell Forward Lunge Triceps Extension step by step
- 1Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- 2Take a step forward with your right foot, lowering your body into a lunge position.
- 3Keep your back straight and your chest up.
- 4Extend your arms straight overhead, keeping your elbows close to your ears.
- 5Lower the dumbbells behind your head by bending your elbows.
- 6Pause for a moment, then straighten your arms to return to the starting position.
- 7Repeat the movement for the desired number of repetitions, then switch legs and repeat.
Dumbbell Forward Lunge Triceps Extension — questions
What muscles does the Dumbbell Forward Lunge Triceps Extension work?
The Dumbbell Forward Lunge Triceps Extension primarily targets the Triceps. It also recruits the Shoulders, Core as secondary movers.
What equipment do I need for the Dumbbell Forward Lunge Triceps Extension?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Forward Lunge Triceps Extension suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell Forward Lunge Triceps Extension?
Dumbbell Neutral Grip Bench Press, Dumbbell Palms In Incline Bench Press, Dumbbell Twisting Bench Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Forward Lunge Triceps Extension demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.