Standing Bent-Over One-Arm Dumbbell Triceps Extension

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.

Muscles worked

Role	Muscles
Primary	triceps
Secondary	shoulders
Equipment	dumbbell
Difficulty	beginner
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 Bench Dips Bodyweight Close-Grip Push-Up off of a Dumbbell Bodyweight

Harder than the Standing Bent-Over One-Arm Dumbbell Triceps Extension

Bench Press with Chains expert · Barbell Reverse Band Bench Press intermediate · Barbell Pin Presses intermediate · Barbell

Superset the Standing Bent-Over One-Arm Dumbbell Triceps Extension with

Opposing biceps work — alternate sets without extra rest.

Alternate Hammer Curl biceps Alternate Incline Dumbbell Curl biceps Concentration Curls biceps Cross Body Hammer Curl biceps

Common questions

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

The Standing Bent-Over One-Arm Dumbbell Triceps Extension primarily works the triceps, with the shoulders as secondary movers. Lying Dumbbell Tricep Extension, Standing Low-Pulley One-Arm Triceps Extension, and Standing One-Arm Dumbbell Triceps Extension train the same muscle, across 9 equipment types.

What equipment do you need for the Standing Bent-Over One-Arm Dumbbell 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 Standing Bent-Over One-Arm Dumbbell Triceps Extension suitable for beginners?

Yes, the Standing Bent-Over One-Arm Dumbbell Triceps Extension is rated beginner. Bench Press with Chains, Reverse Band Bench Press, and Pin Presses are the progressions from here.

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

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

Similar exercises

Lying Dumbbell Tricep Extension Dumbbell Standing Low-Pulley One-Arm Triceps Extension Cable Machine Standing One-Arm Dumbbell Triceps Extension Dumbbell Standing Overhead Barbell Triceps Extension Barbell Tate Press Dumbbell Band Skull Crusher Resistance Bands