Exercise guide
Dumbbell Standing French Press
- Intermediate
- Isolation
- Rep-based
- Shoulders
- Upper arms
This isolation exercise targets all three heads of the triceps, with a particular emphasis on the long head due to the overhead arm position. It provides a deep stretch under load, which is highly effective for muscle hypertrophy and strength.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with feet shoulder-width apart and a slight bend in your knees to stabilize your base.
- Hold a single dumbbell with both hands, forming a 'diamond' shape with your palms against the underside of the top weight plate.
- Lift the dumbbell directly overhead until your arms are fully extended and your biceps are near your ears.
How to do it
- Inhale as you slowly lower the dumbbell behind your head by bending only at the elbows, keeping your upper arms stationary and vertical.
- Lower the weight until your forearms reach at least parallel to the floor or you feel a deep stretch in your triceps.
- Exhale as you use your triceps to press the weight back to the starting position using a controlled 2-second tempo.
Form checklist
- Keep your elbows tucked in toward your head; do not let them flare out to the sides.
- Engage your core and glutes to prevent your lower back from arching as the weight moves behind you.
- Ensure your upper arms remain perpendicular to the floor throughout the entire movement.
- Maintain a neutral neck position, looking straight ahead rather than down at the floor.
Pro tips
- Focus on the deep stretch at the bottom of the movement to maximize recruitment of the triceps' long head.
- Avoid fully locking out your elbows at the top to maintain constant tension on the muscle fibers.
- Imagine your elbows are pinned to an invisible wall to ensure the movement only occurs at the elbow joint.
Make it harder
- Implement a 3-4 second eccentric (lowering) phase to increase time under tension.
- Add a 1-second pause at the bottom of the rep to eliminate momentum and force the muscle to work harder from a dead stop.
Frequently asked
- What muscles does the dumbbell standing french press work?
- The dumbbell standing french press primarily targets the triceps, and also works the deltoids as secondary muscles.
- What equipment do you need for the dumbbell standing french press?
- The dumbbell standing french press uses dumbbell.
- Is the dumbbell standing french press good for beginners?
- The dumbbell standing french press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.