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Standing One-Arm Dumbbell Triceps Extension

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

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

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.

Muscles worked

Primary: TricepsSecondary: ChestSecondary: 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 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 one-arm dumbbell triceps extension work?

It mainly works your triceps; your chest and shoulders assist.

How many sets and reps of standing 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 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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