Standing One-Arm Dumbbell Triceps Extension
The Standing 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.
Starting position
Ending position
Muscles Worked
The triceps handles the primary load during this movement. The chest and shoulders assist as stabilizers throughout the range of motion.
How to Standing One-Arm Dumbbell Triceps Extension
- 1
To begin, stand up with a dumbbell held in one hand. Your feet should be about shoulder width apart from each other. Now fully extend the arm with the dumbbell over your head. Tip: The small finger of your hand should be facing the ceiling and the palm of your hand should be facing forward. The dumbbell should be above your head.
- 2
This will be your starting position.
- 3
Keeping your upper arm close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearm touch your bicep. Tip: The upper arm should remain stationary and only the forearm should move. Breathe in as you perform this step.
- 4
Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
- 5
Repeat for the recommended amount of repetitions.
- 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.
Similar Exercises
Frequently Asked Questions
What muscles does the Standing One-Arm Dumbbell Triceps Extension work?
The Standing One-Arm Dumbbell Triceps Extension primarily works the Triceps. Secondary muscles include the Chest, Shoulders, which assist during the movement.
Is the Standing One-Arm Dumbbell Triceps Extension good for beginners?
Yes, the Standing 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 One-Arm Dumbbell Triceps Extension?
You need dumbbell to perform the Standing One-Arm Dumbbell Triceps Extension. Most commercial gyms will have this available.
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