Standing One-Arm Dumbbell Triceps Extension
How to do the Standing One-Arm Dumbbell Triceps Extension with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Triceps
Chest, Shoulders
Dumbbell
How to do the Standing One-Arm Dumbbell Triceps Extension
- 1
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.
- 2
This will be your starting position.
- 3
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.
- 4
Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
- 5
Repeat for the recommended amount of repetitions.
- 6
Switch arms and repeat the exercise.
Log it, see it on your body.
Every Standing 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
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