Standing Bent-Over One-Arm Dumbbell Triceps Extension

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

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Standing Bent-Over One-Arm Dumbbell Triceps Extension - starting position

Starting position

Standing Bent-Over One-Arm Dumbbell Triceps Extension - ending position

Ending position

Muscles Worked

Primary Triceps
Secondary Shoulders

The triceps handles the primary load during this movement. The shoulders assist as stabilizers throughout the range of motion.

How to Standing Bent-Over One-Arm Dumbbell Triceps Extension

  1. 1

    With a dumbbell in one hand and the palm facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.

  2. 2

    The upper arm should be close to the torso and parallel to the floor while the forearm is pointing towards the floor as the hand holds the weight. Tip: There should be a 90-degree angle between the forearm and the upper arm. This is your starting position.

  3. 3

    Keeping the upper arms stationary, use the triceps to lift the weights as you exhale until the forearms are parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.

  4. 4

    After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.

  5. 5

    Repeat the movement for the prescribed amount of repetitions.

  6. 6

    Switch arms and repeat the exercise.

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 Standing Bent-Over One-Arm Dumbbell Triceps Extension work?

The Standing Bent-Over One-Arm Dumbbell Triceps Extension primarily works the Triceps. Secondary muscles include the Shoulders, which assist during the movement.

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

Yes, the Standing Bent-Over One-Arm Dumbbell Triceps Extension is suitable for beginners. Start with light weight to master the 6-step form before adding load.

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

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

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