Dumbbell Standing Bent Over One Arm Triceps Extension

Description

How to Do Dumbbell Standing Bent Over One Arm Triceps Extension

1. 1
   Setup

   Hold a dumbbell in one hand with a neutral grip (palm facing your body).

2. 2
   Setup

   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.

3. 3
   Setup

   Position the upper arm holding the dumbbell close to your torso, elbow bent at approximately 90 degrees, so the dumbbell hangs behind you.

4. 4

   Exhale as you extend your forearm backward, straightening your elbow and contracting your triceps to push the dumbbell directly behind you.

5. 5

   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.