Dumbbell One-Arm Triceps Extension
Learn how to do dumbbell one-arm triceps extension with a clear setup, controlled movement, and a technique you can repeat.
How to do dumbbell one-arm triceps extension
- 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.
- 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.
- 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.
- 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.
- 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.
- Repeat for the recommended amount of repetitions and switch arms.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do dumbbell one-arm triceps extension?
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. 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. 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.
What muscles does dumbbell one-arm triceps extension work?
Dumbbell One-Arm Triceps Extension primarily trains the triceps. The exact demand depends on your setup, range, and chosen load.
What is the best technique for dumbbell one-arm triceps extension?
Set the shoulder and upper-arm position before extending the elbows. Use elbow movement to move the load, keeping wrists aligned with the grip. Control the return; avoid using torso momentum or forcing an uncomfortable shoulder position.
What can I do instead of dumbbell one-arm triceps extension?
Related options include Decline Dumbbell Triceps Extension, Lying Dumbbell Triceps Extension, Pronated Dumbbell Triceps Extension. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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