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Dumbbell Tricep Extension One Arm

Equipment: Dumbbell

Dumbbell Tricep Extension One Arm
Primary Muscles
  • Triceps Brachii
Synergistic Muscles

Triceps Extensions (Single-Arm) is an exercise that targets the triceps muscles. To perform this exercise, you will need a dumbbell and a bench. Here are the steps:

  • Hold a dumbbell in one hand and raise it above your head with your arm fully extended.
  • Keep your upper arm close to your head and slowly lower the dumbbell behind your head, keeping your elbow stationary and only moving your forearm.
  • Once your forearm reaches parallel to the ground, raise the dumbbell back to the starting position.
  • Repeat for the desired number of repetitions, then switch to the other arm.
  • Engage your core and maintain proper form throughout the exercise.

Introduction

The dumbbell tricep extension one arm exercise targets the triceps muscle group on the back of the upper arms. It effectively builds strength and tone in this area, enhancing push-ups, overhead presses, and other pushing exercises. This unilateral movement (one arm at a time) allows for better balance and isolation of the triceps, making it beneficial for individuals seeking defined arms or improving their overall upper body fitness.

Muscles Worked

  • Primary: Triceps Brachii (Long, Lateral, and Medial heads)
  • Secondary: Shoulder muscles (Deltoids), Upper Back muscles (Trapezius)

How to Do It (Step-by-Step)

  1. Stand with a dumbbell in your left hand and bend your elbow so that the dumbbell is positioned near the back of your head, palm facing forward. Your feet should be shoulder-width apart, knees slightly bent.
  2. Extend your arm so that the dumbbell moves upward until it's aligned with your forehead, keeping your upper arm still and only moving at the elbow joint.
  3. Maintain a stationary upper arm, keep your core engaged, and control the movement of the dumbbell. Avoid jerking or swinging motions. Breathe normally throughout the exercise.

Tip: Perform controlled repetitions to ensure maximum tricep engagement and minimize strain on your shoulders.

Rep & Rest Guidelines

  • Strength: 4–6 reps, 2–3 min rest
  • Hypertrophy: 8–12 reps, 60–90 sec rest
  • Endurance: 12–20 reps, 30–60 sec rest

For consistent progression in your workouts, consider Auto Progression.

To optimize your rest periods and focus on your workout, try the Rest Timer feature.

Form Tips

  • Maintain a neutral grip position by holding the dumbbell with an overhand or underhand grip, ensuring both palms face each other.
  • Keep your elbow close to your torso during the exercise to isolate triceps and reduce strain on shoulders.
  • Extend the dumbbell overhead slowly and controlled, focusing on using only your triceps for movement. Lower it back down in a controlled manner to complete one repetition.

When to Use It

  • Isolating and strengthening the triceps in a push-up progression
  • Sculpting defined arms for aesthetics and improving arm muscle balance
  • Enhancing functional strength for sports like tennis and volleyball

Maintain and track your workout history for optimal results.

Dumbbell Tricep Extension One Arm - Frequently Asked Questions
Answers to common questions about dumbbell tricep extension one arm to optimize your training.

The primary muscle group targeted is the triceps (the back part of the upper arm).

Aim for 3-4 sets with 8-12 reps per set for optimal muscle growth and strength.

Choose a weight that allows you to complete the intended number of reps while maintaining proper form.

Stand with a bent knee and foot flat on a bench. Hold the dumbell vertically using one hand, with your elbow pointing upwards. Lower the dumbbell behind your head by bending at the elbow, then extend your arm to return to the starting position.

Alternatively, you can perform the exercise using two dumbbells simultaneously for a bilateral version of this movement.

More dumbbell exercises More arms exercises