Dumbbell One-Arm Triceps Extension

How to do the Dumbbell One-Arm Triceps Extension

1. Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.
2. Clean the dumbbell up to bring it to shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head. The dumbbell should be on top of you. The other hand can be kept fully extended to the side, by the waist, supporting the upper arm that has the dumbbell or grabbing a fixed surface.
3. Rotate the wrist so that the palm of your hand is facing forward and the pinkie is facing the ceiling. This will be your starting position.
4. Slowly lower the dumbbell behind your head as you hold the upper arm stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
5. Return to the starting position by flexing your triceps as you breathe out. Tip: It is imperative that only the forearm moves. The upper arm should remain at all times stationary next to your head.
6. Repeat for the recommended amount of repetitions and switch arms.

Muscles worked

Role	Muscles
Primary	triceps
Equipment	dumbbell
Difficulty	intermediate
Type	isolation

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Body-Up Bodyweight Body Tricep Press Bodyweight Standing Towel Triceps Extension Bodyweight Band Skull Crusher Resistance Bands Speed Band Overhead Triceps Resistance Bands Bench Dips Bodyweight

Easier than the Dumbbell One-Arm Triceps Extension

Same movement pattern, lower entry difficulty — work up from here.

Band Skull Crusher beginner · Resistance Bands Body Tricep Press beginner · Bodyweight Cable Incline Triceps Extension beginner · Cable Machine

Harder than the Dumbbell One-Arm Triceps Extension

Bench Press with Chains expert · Barbell

Superset the Dumbbell One-Arm Triceps Extension with

Opposing biceps work — alternate sets without extra rest.

Dumbbell Prone Incline Curl biceps Standing Dumbbell Reverse Curl biceps Standing Inner-Biceps Curl biceps Zottman Curl biceps

Common questions

What muscles does the Dumbbell One-Arm Triceps Extension work?

The Dumbbell One-Arm Triceps Extension primarily works the triceps. Band Skull Crusher, Body-Up, and Body Tricep Press train the same muscle, across 9 equipment types.

What equipment do you need for the Dumbbell One-Arm Triceps Extension?

Dumbbells. Without dumbbells, Body-Up, Body Tricep Press, and Standing Towel Triceps Extension train the same muscle, and 11 of the catalogue's options for this muscle need no equipment.

Is the Dumbbell One-Arm Triceps Extension suitable for beginners?

It is rated intermediate. Start with Band Skull Crusher, Body Tricep Press, and Cable Incline Triceps Extension and work up.

Where should the Dumbbell One-Arm Triceps Extension go in a workout?

Late — the Dumbbell One-Arm Triceps Extension is isolation work, so it follows your compounds. Supersetting it with Dumbbell Prone Incline Curl and Standing Dumbbell Reverse Curl cuts session time without extra rest.

Similar exercises

Band Skull Crusher Resistance Bands Body-Up Bodyweight Body Tricep Press Bodyweight Cable Incline Triceps Extension Cable Machine Cable Lying Triceps Extension Cable Machine Cable One Arm Tricep Extension Cable Machine