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Dumbbell Tricep Extension Strength Standards for Men and Women

Discover how your Dumbbell Tricep Extension performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Dumbbell Tricep Extension Strength Level

Calculate Your Dumbbell Tricep Extension Strength

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Dumbbell Tricep Extension Weight Standards

Compare your Dumbbell Tricep Extension performance to these weight standards and see where you stand.

LevelWeight
Beginner20 lbs
Novice36 lbs
Intermediate61 lbs
Advanced93 lbs
Elite131 lbs

Dumbbell Tricep Extension Bodyweight Ratio Standards

See how your Dumbbell Tricep Extension strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.05
Novice0.15
Intermediate0.30
Advanced0.50
Elite0.70
LevelBodyweight Ratio
Beginner0.05
Novice0.10
Intermediate0.20
Advanced0.30
Elite0.45

Dumbbell Tricep Extension Standards by Bodyweight

Find the Dumbbell Tricep Extension strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs12 lbs22 lbs39 lbs63 lbs93 lbs
120 lbs14 lbs25 lbs43 lbs69 lbs100 lbs
130 lbs15 lbs27 lbs47 lbs74 lbs106 lbs
140 lbs17 lbs30 lbs50 lbs78 lbs111 lbs
150 lbs18 lbs32 lbs54 lbs83 lbs117 lbs
160 lbs20 lbs35 lbs57 lbs87 lbs122 lbs
170 lbs21 lbs37 lbs61 lbs92 lbs127 lbs
180 lbs23 lbs40 lbs64 lbs96 lbs132 lbs
190 lbs25 lbs42 lbs67 lbs100 lbs137 lbs
200 lbs26 lbs44 lbs70 lbs104 lbs142 lbs
210 lbs28 lbs47 lbs73 lbs107 lbs146 lbs
220 lbs30 lbs49 lbs76 lbs111 lbs150 lbs
230 lbs31 lbs51 lbs79 lbs114 lbs155 lbs
240 lbs33 lbs53 lbs82 lbs118 lbs159 lbs
250 lbs34 lbs56 lbs85 lbs121 lbs163 lbs
260 lbs36 lbs58 lbs88 lbs125 lbs166 lbs
270 lbs37 lbs60 lbs90 lbs128 lbs170 lbs
280 lbs39 lbs62 lbs93 lbs131 lbs174 lbs
290 lbs40 lbs64 lbs95 lbs134 lbs177 lbs
300 lbs42 lbs66 lbs98 lbs137 lbs181 lbs
310 lbs43 lbs68 lbs100 lbs140 lbs184 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs13 lbs19 lbs28 lbs42 lbs57 lbs
100 lbs13 lbs20 lbs30 lbs44 lbs60 lbs
110 lbs14 lbs21 lbs32 lbs46 lbs63 lbs
120 lbs15 lbs22 lbs34 lbs48 lbs65 lbs
130 lbs16 lbs24 lbs35 lbs50 lbs68 lbs
140 lbs16 lbs25 lbs37 lbs52 lbs70 lbs
150 lbs17 lbs26 lbs38 lbs54 lbs72 lbs
160 lbs18 lbs27 lbs40 lbs56 lbs74 lbs
170 lbs19 lbs28 lbs41 lbs57 lbs76 lbs
180 lbs19 lbs29 lbs42 lbs59 lbs78 lbs
190 lbs20 lbs30 lbs43 lbs60 lbs80 lbs
200 lbs21 lbs31 lbs45 lbs62 lbs81 lbs
210 lbs21 lbs32 lbs46 lbs63 lbs83 lbs
220 lbs22 lbs33 lbs47 lbs65 lbs85 lbs
230 lbs23 lbs33 lbs48 lbs66 lbs86 lbs
240 lbs23 lbs34 lbs49 lbs67 lbs88 lbs
250 lbs24 lbs35 lbs50 lbs68 lbs89 lbs
260 lbs25 lbs36 lbs51 lbs70 lbs90 lbs

Dumbbell Tricep Extension Standards by Age

Discover how Dumbbell Tricep Extension strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1518 lbs32 lbs53 lbs80 lbs113 lbs
2020 lbs35 lbs59 lbs91 lbs128 lbs
2520 lbs36 lbs61 lbs93 lbs131 lbs
3020 lbs36 lbs61 lbs93 lbs131 lbs
3520 lbs36 lbs61 lbs93 lbs131 lbs
4020 lbs36 lbs61 lbs93 lbs131 lbs
4519 lbs35 lbs58 lbs89 lbs125 lbs
5019 lbs33 lbs55 lbs84 lbs118 lbs
5518 lbs31 lbs51 lbs78 lbs110 lbs
6017 lbs29 lbs48 lbs72 lbs101 lbs
6516 lbs27 lbs44 lbs66 lbs92 lbs
7016 lbs25 lbs40 lbs60 lbs83 lbs
7515 lbs24 lbs37 lbs55 lbs76 lbs
8014 lbs22 lbs34 lbs50 lbs69 lbs
8514 lbs21 lbs31 lbs46 lbs62 lbs
9013 lbs20 lbs29 lbs42 lbs57 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1515 lbs22 lbs33 lbs47 lbs63 lbs
2016 lbs24 lbs36 lbs52 lbs70 lbs
2516 lbs25 lbs37 lbs53 lbs72 lbs
3016 lbs25 lbs37 lbs53 lbs72 lbs
3516 lbs25 lbs37 lbs53 lbs72 lbs
4016 lbs25 lbs37 lbs53 lbs72 lbs
4516 lbs24 lbs36 lbs51 lbs69 lbs
5015 lbs23 lbs34 lbs48 lbs65 lbs
5515 lbs22 lbs32 lbs45 lbs61 lbs
6014 lbs21 lbs30 lbs42 lbs56 lbs
6514 lbs20 lbs28 lbs39 lbs52 lbs
7013 lbs19 lbs26 lbs36 lbs47 lbs
7513 lbs18 lbs24 lbs33 lbs43 lbs
8012 lbs17 lbs23 lbs31 lbs40 lbs
8512 lbs16 lbs21 lbs28 lbs37 lbs
9012 lbs15 lbs20 lbs26 lbs34 lbs

Dumbbell Tricep Extension Overview

The Dumbbell Tricep Extension is an effective exercise targeting the triceps, performed by extending the arms overhead while holding a dumbbell, to build strength and definition in the upper arms.

Muscles Worked

Equipment Needed

Dumbbell

How To Perform the Dumbbell Tricep Extension

  1. Start in a standing or seated position with your feet shoulder-width apart, holding a dumbbell with both hands, palms facing up.
  2. Lift the dumbbell overhead until your arms are fully extended and your elbows are close to your ears.
  3. Slowly lower the dumbbell behind your head by bending your elbows, keeping your upper arms stationary.
  4. Pause briefly when the dumbbell is just above your neck.
  5. Extend your arms to return to the starting position, contracting your triceps.
  6. Repeat for the desired number of repetitions.

Want to perfect your form? Check out our detailed guide on Dumbbell Tricep Extension for proper technique and tips.

Pro Tips for Dumbbell Tricep Extension

  • Keep your elbows close to your ears to isolate the triceps.
  • Avoid arching your back; maintain a neutral spine.
  • Control the movement; do not use momentum to lift the dumbbell.
  • Start with a lighter weight to master proper form before progressing.

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