How to do the Dumbbell Tate Press
Dumbbell Tate Press is an intermediate single-joint isolation pushing exercise targeting the Triceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Shoulders.
Dumbbell Tate Press demonstration · © GymiaFit
Dumbbell Tate Press at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Shoulders
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Tate Press step by step
- 1Sit on a flat bench with a dumbbell in each hand, palms facing each other.
- 2Raise the dumbbells to shoulder height, then rotate your wrists so that your palms are facing away from you.
- 3Press the dumbbells up until your arms are fully extended, then lower them back down to shoulder height.
- 4Rotate your wrists back to the starting position and repeat for the desired number of repetitions.
Dumbbell Tate Press — questions
What muscles does the Dumbbell Tate Press work?
The Dumbbell Tate Press primarily targets the Triceps. It also recruits the Shoulders as secondary movers.
What equipment do I need for the Dumbbell Tate Press?
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 Tate Press 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 Tate Press?
Dumbbell Close Grip Press, Dumbbell Decline One Arm Hammer Press, Dumbbell Incline Hammer Press On Exercise Ball 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 Tate Press 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.