Standing Bent-Over One-Arm Dumbbell Triceps Extension
How to do the Standing Bent-Over One-Arm Dumbbell Triceps Extension with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Triceps
Shoulders
Dumbbell
How to do the Standing Bent-Over One-Arm Dumbbell Triceps Extension
- 1
With a dumbbell in one hand and the palm facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.
- 2
The upper arm should be close to the torso and parallel to the floor while the forearm is pointing towards the floor as the hand holds the weight. Tip: There should be a 90-degree angle between the forearm and the upper arm. This is your starting position.
- 3
Keeping the upper arms stationary, use the triceps to lift the weights as you exhale until the forearms are parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.
- 4
After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.
- 5
Repeat the movement for the prescribed amount of repetitions.
- 6
Switch arms and repeat the exercise.
Log it, see it on your body.
Every Standing Bent-Over One-Arm Dumbbell Triceps Extension set you log feeds Ascend's anatomy heatmap — so your triceps volume is visible at a glance — and counts toward your bodyweight-strength tier.
More triceps exercises
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever — the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | — | |
| PR projections and deep analytics | — | |
| Unlimited crews | — | |
| Themes, export and higher AI limits | — |