Exercise

Standing One-Arm Dumbbell Triceps Extension

Also known as: standing one arm db triceps extension, single arm overhead db triceps extension, one arm overhead db extension, dumbbell standing one arm extension

Standing One-Arm Dumbbell Triceps Extension — position 2

Standing One-Arm Dumbbell Triceps Extension is a isolation exercise for the triceps. Main target: triceps long head. Also works: triceps lateral head and triceps medial head. Equipment: dumbbell.

EquipmentDumbbell

TypeIsolation

MovementPush

CategoryStrength

Muscles worked

Primary

Triceps long head

Secondary

Triceps lateral head Triceps medial head

How to do it

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.
This will be your starting position.
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.
Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
Repeat for the recommended amount of repetitions.
Switch arms and repeat the exercise.