Standing One-Arm Dumbbell Triceps Extension

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.

Muscles worked

Role	Muscles
Primary	triceps
Secondary	chest, 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.

Bench Dips Bodyweight Close-Grip Push-Up off of a Dumbbell Bodyweight Dips - Triceps Version Bodyweight Incline Push-Up Close-Grip Bodyweight Push-Ups - Close Triceps Position Bodyweight Body-Up Bodyweight

Harder than the Standing One-Arm Dumbbell Triceps Extension

Bench Press with Chains expert · Barbell Chain Handle Extension intermediate · Other Equipment Reverse Band Bench Press intermediate · Barbell

Superset the Standing 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 One-Arm Dumbbell Triceps Extension work?

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

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

Dumbbells. Without dumbbells, Bench Dips, Close-Grip Push-Up off of a Dumbbell, and Dips - Triceps Version train the same muscle, and 11 of the catalogue's options for this muscle need no equipment.

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

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

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

Late — the Standing 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 Tate Press Dumbbell Standing Bent-Over One-Arm Dumbbell Triceps Extension Dumbbell Standing Overhead Barbell Triceps Extension Barbell Bench Dips Bodyweight