Arms
The main muscle group listed for this exercise.
Exercise guide
Standing One-Arm Dumbbell Triceps Extension
Standing One-Arm Dumbbell Triceps Extension is a beginner-friendly arm exercise performed with dumbbells.
Dumbbell
The equipment listed for this variation.
Beginner
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.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Standing One-Arm Dumbbell Triceps Extension
- 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.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
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A three-day split that spreads total weekly work across three full-body sessions.
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View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
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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 Standing One-Arm Dumbbell Triceps Extension.
What muscles does Standing One-Arm Dumbbell Triceps Extension work?
Standing One-Arm Dumbbell Triceps Extension primarily trains the arms.
Is Standing One-Arm Dumbbell Triceps Extension beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Standing One-Arm Dumbbell Triceps Extension?
This variation uses dumbbells.
Track this exercise for free in Logbook.
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