Standing One-Arm Dumbbell Triceps Extension
How to do the Standing One-Arm Dumbbell Triceps Extension with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Triceps
Chest, Shoulders
Dumbbell
How to do the 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.
Log it, see it on your body.
Every Standing One-Arm Dumbbell Triceps Extension set you log feeds Ascend's anatomy heatmap, so your triceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
More triceps exercises
Standing One-Arm Dumbbell Triceps Extension: common questions
What muscles does the Standing One-Arm Dumbbell Triceps Extension work?
The Standing One-Arm Dumbbell Triceps Extension primarily works the Triceps. It also recruits the Chest and Shoulders as supporting muscles.
Is the Standing One-Arm Dumbbell Triceps Extension suitable for beginners?
Yes. The Standing One-Arm Dumbbell Triceps Extension is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Standing One-Arm Dumbbell Triceps Extension?
To do the Standing One-Arm Dumbbell Triceps Extension you'll need a dumbbell.
Is the Standing One-Arm Dumbbell Triceps Extension a compound or isolation exercise?
The Standing One-Arm Dumbbell Triceps Extension is an isolation exercise, it targets the triceps through a single joint, which makes it useful for focused, targeted work.
How do I do the Standing One-Arm Dumbbell Triceps Extension with correct form?
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. Follow the full step-by-step above for the complete movement.
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