Dumbbell Standing Bent Over One Arm Triceps Extension
Strengthen your triceps with the Dumbbell Standing Bent Over One Arm Triceps Extension.
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.
How to Do Dumbbell Standing Bent Over One Arm Triceps Extension
- 1Setup
Hold a dumbbell in one hand with a neutral grip (palm facing your body).
- 2Setup
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.
- 3Setup
Position the upper arm holding the dumbbell close to your torso, elbow bent at approximately 90 degrees, so the dumbbell hangs behind you.
- 4
Exhale as you extend your forearm backward, straightening your elbow and contracting your triceps to push the dumbbell directly behind you.
- 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.
Variations
Dumbbell Standing Triceps Extension
Target your triceps with the dumbbell standing triceps extension. This isolation exercise strengthens and sculpts the back of your upper arms effectively.
Dumbbell Standing One Arm Extension
Strengthen your triceps with the Dumbbell Standing One Arm Extension. This isolation exercise targets the back of your upper arm for improved strength and
Dumbbell Standing Bent Over Two Arm Triceps Extension
Target your triceps with the Dumbbell Standing Bent Over Two Arm Triceps Extension.
Dumbbell Seated Bent Over Triceps Extension
Perform the Dumbbell Seated Bent Over Triceps Extension to effectively isolate and strengthen your triceps. This exercise builds arm definition and power.
Related Exercises
Dumbbell Bent Over Curl
Target your biceps with the dumbbell bent-over curl. This effective isolation exercise strengthens your upper arms by curling dumbbells from a hinged
Dumbbell Standing Kickback
Strengthen your triceps with the dumbbell standing kickback. This isolation exercise targets the back of your upper arms for defined, sculpted muscles.
Dumbbell Lying Extension (across face)
Target your triceps effectively with the dumbbell lying extension. Lying on a bench, extend a single dumbbell across your face to build strength and size.
Dumbbell Bent Arm Iso Hold
Strengthen your biceps and improve endurance with the Dumbbell Bent Arm Iso Hold. This static exercise challenges your arm muscles.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Body Up
Master this advanced bodyweight move that combines a pull-up with a dip for complete upper-body strength.
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