Dumbbell Standing Bent Over One Arm Triceps Extension
Strengthen your triceps with the Dumbbell Standing Bent Over One Arm Triceps Extension.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Standing Bent Over One Arm Triceps Extension
Dumbbell Standing Triceps Extension
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Standing One Arm Extension
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Standing Bent Over Two Arm Triceps Extension
Upper Arms · Dumbbell
Dumbbell Seated Bent Over Triceps Extension
Upper Arms · Dumbbell
Description
A strength training exercise that targets the triceps muscles by using a dumbbell. Stand with a dumbbell in one hand, bend over slightly and extend your arm backward, keeping your elbow close to your body.
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How to do Dumbbell Standing Bent Over One Arm Triceps Extension
- 01Setup
Hold a dumbbell in one hand with a neutral grip (palm facing your body).
- 02Setup
Stand with feet hip-width apart, hinge at your hips while keeping your back straight and core engaged, until your torso is nearly parallel to the floor.
- 03Setup
Position the upper arm holding the dumbbell close to your torso, elbow bent at approximately 90 degrees, so the dumbbell hangs behind you.
- 04
Exhale as you extend your forearm backward, straightening your elbow and contracting your triceps to push the dumbbell directly behind you.
- 05
Hold the contraction briefly at the top, then inhale as you slowly lower the dumbbell back to the starting position, controlling the movement.
Tips
- Keep your elbow fixed: Ensure only your forearm moves; your upper arm should remain still and tucked close to your body to isolate the triceps.
- Control the eccentric: Slowly lower the dumbbell back to the starting position over 2-3 seconds to maximize time under tension and muscle engagement.
- Maintain a stable core: Brace your abdominal muscles throughout the movement to prevent your torso from swaying and maintain proper spinal alignment.
Common mistakes
- Swinging the arm: Avoid using momentum by keeping your upper arm stationary and focusing on a controlled, deliberate extension of the forearm through triceps contraction.
- Rounding the back: Prevent lower back strain by maintaining a flat back and engaged core throughout the exercise; if needed, use a lighter weight or slightly less hip hinge to maintain form.
- Flaring the elbow: Keep your elbow tucked close to your side to ensure optimal triceps isolation and reduce stress on the shoulder joint.
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Get Ellim — FreeQuestions
Is Dumbbell Standing Bent Over One Arm Triceps Extension good for beginners?
Dumbbell Standing Bent Over One Arm Triceps Extension is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Standing Bent Over One Arm Triceps Extension?
You need Dumbbell to perform Dumbbell Standing Bent Over One Arm Triceps Extension. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Standing Bent Over One Arm Triceps Extension?
Keep your elbow fixed: Ensure only your forearm moves; your upper arm should remain still and tucked close to your body to isolate the triceps. Control the eccentric: Slowly lower the dumbbell back to the starting position over 2-3 seconds to maximize time under tension and muscle engagement. Maintain a stable core: Brace your abdominal muscles throughout the movement to prevent your torso from swaying and maintain proper spinal alignment.
What are common mistakes when doing Dumbbell Standing Bent Over One Arm Triceps Extension?
Swinging the arm: Avoid using momentum by keeping your upper arm stationary and focusing on a controlled, deliberate extension of the forearm through triceps contraction. Rounding the back: Prevent lower back strain by maintaining a flat back and engaged core throughout the exercise; if needed, use a lighter weight or slightly less hip hinge to maintain form. Flaring the elbow: Keep your elbow tucked close to your side to ensure optimal triceps isolation and reduce stress on the shoulder joint.
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Free · iPhone only · Available on the App Store