One-Arm Dumbbell Triceps Extension

Hold a dumbbell behind your head with one arm and extend, training the triceps one side at a time.

Beginner · Recommended Sets: 3 sets x 10-12 reps (each arm) · Triceps

One-Arm Dumbbell Triceps Extension — Points to Check Today

  • Keep the elbow fixed beside your ear — If the elbow flares out, the shoulder takes over the work. (Letting the elbow flare out to the side as you lower)
  • Start with a light weight — Too heavy and you risk dropping the dumbbell behind your head. (Lowering a heavy dumbbell behind your head while wobbling)
  • Extend fully for the contraction — You must straighten the arm completely to fully squeeze the triceps. (Extending only halfway, then immediately lowering again)

One-Arm Dumbbell Triceps Extension — How to Do It / If You're New

  1. Seated or standing, hold a dumbbell in one hand and extend your arm straight overhead.
  2. Keep your elbow tucked next to your ear and lightly support that elbow with your other hand to hold it in place.
  3. Inhale and bend only at the elbow, lowering the dumbbell slowly behind your head.
  4. Exhale and extend your arm fully back to the start. Finish one side, then repeat on the other.