Dumbbell One Arm Triceps Extension
Description
The dumbbell one-arm triceps extension is a unilateral isolation exercise where you hold a dumbbell overhead in one hand and lower it behind your head by bending at the elbow. Training one arm at a time exposes and corrects left-right imbalances and allows you to focus on contracting one tricep. The overhead position stretches the long head of the triceps fully.
Muscle Group
Equipment Required
Dumbbell One Arm Triceps Extension Instructions
- Stand or sit with a dumbbell in your right hand. Press the dumbbell overhead until your arm is fully extended.
- Brace your core. Keep your ribs down and avoid arching your lower back.
- Pin your right upper arm next to your head. Your right elbow should point straight up toward the ceiling.
- Lower the dumbbell behind your head by bending only at the elbow. Keep your upper arm completely still.
- Lower until you feel a strong stretch in your tricep. The dumbbell should end behind your head.
- Extend your arm back up to the overhead lockout by contracting your tricep.
- Complete all reps on the right side, then switch to the left.
- Use your free hand to stabilize the working elbow if needed. Use moderate weight.
Dumbbell One Arm Triceps Extension Form & Visual
Dumbbell One Arm Triceps Extension Benefits
- Exposes and corrects left-right tricep strength imbalances
- Places the long head of the triceps under maximum stretch
- Allows greater focus on each tricep contraction
- Works at home with a single dumbbell
- Easy to set up and perform
- Trains shoulder stability as a secondary benefit
Dumbbell One Arm Triceps Extension Muscles Worked
- Triceps brachii (especially the long head)
- Anconeus
- Anterior deltoid (isometric)
- Core (stabilizer)
Dumbbell One Arm Triceps Extension Variations & Alternatives
- Barbell Standing Overhead Tricep Extension
- Barbell Seated Overhead Tricep Extension
- Kettlebell Overhead Tricep Extension
- Cable Overhead Tricep Extension
- Two-Arm Dumbbell Overhead Extension
- Seated One-Arm Dumbbell Extension
- Pause One-Arm Extension (2-sec at bottom)
- Cross-Body One-Arm Extension
