Standing One-Arm Dumbbell Triceps Extension
Strength · Beginner · Triceps
Tap the demo to pause the motion.
Open the app →- Primary muscles
- Triceps
- Secondary
- Chest, Shoulders
- Equipment
- Dumbbell
- Force
- Push
- Mechanic
- Isolation
- Level
- Beginner
Muscles worked
Triceps
Also works: Chest, Shoulders
How to do it — Standing One-Arm Dumbbell Triceps Extension
- 1To 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.
- 2This will be your starting position.
- 3Keeping 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.
- 4Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
- 5Repeat for the recommended amount of repetitions.
- 6Switch arms and repeat the exercise.
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