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Exercises › Triceps › Standing Bent-Over One-Arm Dumbbell Triceps Extension

Standing Bent-Over One-Arm Dumbbell Triceps Extension

Standing Bent-Over One-Arm Dumbbell Triceps Extension is a beginner isolation dumbbell exercise that mainly works your triceps, with help from your shoulders.

💪 Triceps🏋️ Dumbbell📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
Standing Bent-Over One-Arm Dumbbell Triceps Extension: starting position
Starting position
Standing Bent-Over One-Arm Dumbbell Triceps Extension: end position
End position

How to do the standing bent-over one-arm dumbbell triceps extension

  1. With a dumbbell in one hand and the palm facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.
  2. The upper arm should be close to the torso and parallel to the floor while the forearm is pointing towards the floor as the hand holds the weight. Tip: There should be a 90-degree angle between the forearm and the upper arm. This is your starting position.
  3. Keeping the upper arms stationary, use the triceps to lift the weights as you exhale until the forearms are parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.
  4. After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.
  5. Repeat the movement for the prescribed amount of repetitions.
  6. Switch arms and repeat the exercise.

Muscles worked

Primary: TricepsSecondary: Shoulders

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

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Standing Bent-Over One-Arm Dumbbell Triceps Extension alternatives

Exercises that train the same main muscle, including options with other equipment.

Triceps PushdownCable · BeginnerSkull CrusherBarbell · BeginnerTate PressDumbbell · IntermediateBody Tricep PressBodyweight · BeginnerMachine Triceps ExtensionMachine · BeginnerBand Skull CrusherBand · Beginner

FAQ

What muscles does the standing bent-over one-arm dumbbell triceps extension work?

It mainly works your triceps; your shoulders assist.

How many sets and reps of standing bent-over one-arm dumbbell triceps extension should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the standing bent-over one-arm dumbbell triceps extension good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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