LiftSets / Exercises / Standing One-Arm Dumbbell Triceps Extension

Standing One-Arm Dumbbell Triceps Extension

Works the triceps. Helped by the chest and shoulders.

Standing One-Arm Dumbbell Triceps Extension, finish position, with the working muscles highlighted — Finish

Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.

Muscles worked

tricepschestshoulders

How many reps

Goal	Reps per set
Strength	4-6
Muscle size	8-12
Endurance	12-20+

Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.

Kit	Dumbbell
Level	Beginner

What to think about

Elbows forward, close to your head.
Only the forearm moves.
Full stretch at the bottom, squeeze at the top.

How to do it

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.
This will be your starting position.
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.
Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
Repeat for the recommended amount of repetitions.
Switch arms and repeat the exercise.

Other exercises for the triceps

Track it in LiftSets

Log Standing One-Arm Dumbbell Triceps Extension with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.

Coming soon to the App Store