Arms
The main muscle group listed for this exercise.
Exercise guide
Dumbbell One-Arm Triceps Extension
Dumbbell One-Arm Triceps Extension is an intermediate-level arm exercise performed with dumbbells.
Dumbbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Arms
No secondary muscle group is listed for this variation.
Strength
Movement pattern: elbow extension. This is an isolation exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Dumbbell One-Arm Triceps Extension
- Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.
- Clean the dumbbell up to bring it to shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head. The dumbbell should be on top of you. The other hand can be kept fully extended to the side, by the waist, supporting the upper arm that has the dumbbell or grabbing a fixed surface.
- Rotate the wrist so that the palm of your hand is facing forward and the pinkie is facing the ceiling. This will be your starting position.
- Slowly lower the dumbbell behind your head as you hold the upper arm stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
- Return to the starting position by flexing your triceps as you breathe out. Tip: It is imperative that only the forearm moves. The upper arm should remain at all times stationary next to your head.
- Repeat for the recommended amount of repetitions and switch arms.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
Beginner Dumbbell Workout
A full-body dumbbell session that works well in a home gym or a crowded commercial gym.
View workout3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Seated Bent-Over Two-Arm Dumbbell Triceps Extension
Seated Bent-Over Two-Arm Dumbbell Triceps Extension is an intermediate-level arm exercise performed with dumbbells.
View exerciseDecline Dumbbell Triceps Extension
Decline Dumbbell Triceps Extension is a beginner-friendly arm exercise performed with dumbbells.
View exerciseIncline Barbell Triceps Extension
Incline Barbell Triceps Extension is an intermediate-level arm exercise performed with a barbell.
View exerciseLying Close-Grip Barbell Triceps Extension Behind The Head
Lying Close-Grip Barbell Triceps Extension Behind The Head is an intermediate-level arm exercise performed with a barbell.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Dumbbell One-Arm Triceps Extension.
What muscles does Dumbbell One-Arm Triceps Extension work?
Dumbbell One-Arm Triceps Extension primarily trains the arms.
Is Dumbbell One-Arm Triceps Extension beginner-friendly?
It is listed as intermediate.
What equipment do I need for Dumbbell One-Arm Triceps Extension?
This variation uses dumbbells.
Track this exercise for free in Logbook.
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