Videos
Instructions
- Stand or sit upright holding a dumbbell with one hand, arm fully extended overhead.
- Keep your elbow close to your ear and stationary throughout the movement.
- Slowly lower the dumbbell behind your head by bending the elbow.
- Lower until your forearm is just below parallel to the floor.
- Extend your arm back to the starting position by contracting your triceps.
- Repeat for the desired number of repetitions, then switch sides.
Technical Tips
- Avoid flaring the elbow outwards to keep tension on the triceps.
- Maintain a neutral spine and avoid leaning backward.
- Control the movement, especially during the lowering phase.
Breathing Tips
- Inhale as you lower the dumbbell behind your head.
- Exhale as you press the dumbbell back up to the starting position.
Medical restrictions
- Elbow tendinitis or joint pain
- Rotator cuff injuries
- Shoulder impingement syndrome
- Limited shoulder mobility or flexibility
The Dumbbell One-Arm Triceps Extension is an effective isolation exercise designed to build strength and size in the triceps, particularly focusing on each arm individually for balanced muscular development. This unilateral movement is performed with a single dumbbell and can be done standing or seated, making it versatile for different training environments. By extending the arm overhead and lowering the weight behind the head, it emphasizes the long head of the triceps, which is often under-targeted in pressing movements. This exercise is ideal for improving muscle symmetry and enhancing upper arm definition. It also engages stabilizing muscles in the shoulder and core, particularly when performed standing. Suitable for intermediate lifters, the Dumbbell One-Arm Triceps Extension can be incorporated into arm-focused workouts or full upper-body routines. It offers excellent control and range of motion compared to barbell or machine alternatives, allowing for greater focus on the contraction and stretch of the triceps muscle. Consistent execution of this exercise supports enhanced pushing power and arm aesthetics, making it a staple in strength training and bodybuilding programs.
How should I position my elbow during a Dumbbell One-Arm Triceps Extension?
Your elbow should stay close to your ear and remain stationary throughout the movement to ensure maximum triceps activation and minimize shoulder involvement.
Can I perform Dumbbell One-Arm Triceps Extensions seated instead of standing?
Yes, performing the exercise seated provides more back support and may reduce lower back strain, making it suitable for those with balance or posture concerns.
What weight should I use for Dumbbell One-Arm Triceps Extensions?
Choose a weight that allows you to perform the exercise with full range of motion and proper form for 8–12 reps, avoiding momentum or shoulder compensation.
Is the Dumbbell One-Arm Triceps Extension effective for triceps size?
Yes, it is highly effective for triceps hypertrophy, especially for targeting the long head due to the overhead positioning and isolated contraction.
Should I use this exercise if I have shoulder pain?
If you experience shoulder pain, consult a medical professional before performing this exercise, as the overhead position may aggravate certain shoulder conditions.