Dumbbell One-Arm Triceps Extension

The Dumbbell One-Arm Triceps Extension isolates the Triceps through a controlled range of motion. This intermediate-level dumbbell exercise builds focused strength where compound movements often fall short.

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Dumbbell One-Arm Triceps Extension - starting position

Starting position

Dumbbell One-Arm Triceps Extension - ending position

Ending position

Muscles Worked

Primary Triceps

The triceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.

How to Dumbbell One-Arm Triceps Extension

  1. 1

    Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.

  2. 2

    Clean the dumbbell up to bring it to shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head. The dumbbell should be on top of you. The other hand can be kept fully extended to the side, by the waist, supporting the upper arm that has the dumbbell or grabbing a fixed surface.

  3. 3

    Rotate the wrist so that the palm of your hand is facing forward and the pinkie is facing the ceiling. This will be your starting position.

  4. 4

    Slowly lower the dumbbell behind your head as you hold the upper arm stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.

  5. 5

    Return to the starting position by flexing your triceps as you breathe out. Tip: It is imperative that only the forearm moves. The upper arm should remain at all times stationary next to your head.

  6. 6

    Repeat for the recommended amount of repetitions and switch arms.

Common Mistakes

  • • Focus on the mind-muscle connection — feel the target muscle working through each rep.
  • • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
  • • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
  • • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

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Frequently Asked Questions

What muscles does the Dumbbell One-Arm Triceps Extension work?

The Dumbbell One-Arm Triceps Extension primarily targets the Triceps. It's an effective isolation exercise for building triceps strength.

Is the Dumbbell One-Arm Triceps Extension good for beginners?

The Dumbbell One-Arm Triceps Extension is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.

What equipment do I need for the Dumbbell One-Arm Triceps Extension?

You need dumbbell to perform the Dumbbell One-Arm Triceps Extension. Most commercial gyms will have this available.

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