Dumbbell Standing One Arm Extension
Description
The dumbbell standing one arm extension performs the overhead tricep extension one arm at a time from a standing position. The single-arm load isolates each tricep individually and corrects strength imbalances. The overhead position emphasizes the long head of the triceps with a strong stretch.
Muscle Group
Equipment Required
Dumbbell Standing One Arm Extension Instructions
- Stand tall with feet shoulder-width apart.
- Hold a single dumbbell in your right hand pressed overhead.
- Position the dumbbell directly overhead with arm fully extended.
- Place your left hand on your hip or at your side.
- Brace your core and pull your shoulders back.
- Bend your right elbow to lower the dumbbell behind your head.
- Continue until you feel a strong stretch in the tricep.
- Press the dumbbell back overhead by extending the elbow. Switch arms.
Dumbbell Standing One Arm Extension Form & Visual
Dumbbell Standing One Arm Extension Benefits
- Strict single-arm tricep isolation
- Strong long head emphasis
- Corrects tricep strength imbalances
- Builds tricep size
- Strong stretch at the bottom
- Useful for tricep specialization
Dumbbell Standing One Arm Extension Muscles Worked
- Triceps brachii (long head primarily)
- Triceps brachii (medial and lateral heads)
- Anconeus
Dumbbell Standing One Arm Extension Variations & Alternatives
- Overhead Tricep Extension
- Tricep Extension
- Skull Crusher
- Cable Overhead Extension
