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
Description
A strength training exercise where you hold a dumbbell in one hand, raise it above your head, and then lower it behind your head. This exercise primarily targets the triceps.
How to Do Dumbbell Standing One Arm Extension
- 1Setup
Stand tall with feet shoulder-width apart, holding a dumbbell in one hand. Raise the dumbbell directly overhead, fully extending your arm with your palm facing forward and bicep close to your ear.
- 2
Keeping your upper arm stationary and elbow pointed forward, slowly lower the dumbbell behind your head by bending only your elbow. Inhale as you lower the weight until your forearm is parallel to the floor or slightly lower.
- 3
Contract your triceps to extend your arm, pushing the dumbbell back up to the starting overhead position. Exhale as you press the weight up, focusing on squeezing the triceps at the top.
- 4
Ensure the movement is controlled both on the eccentric (lowering) and concentric (lifting) phases, maintaining tension on the triceps throughout the entire range of motion.
Tips
- Keep your elbow pointing straight ahead and close to your head throughout the movement to maximize triceps isolation and minimize shoulder strain.
- Lower the dumbbell as far as comfortably possible behind your head to achieve a deep stretch in the triceps, then fully extend at the top for a complete contraction.
- Brace your core to maintain a stable torso and prevent any rocking or swaying, which helps isolate the triceps and protects your lower back.
- Avoid using momentum; perform each repetition slowly and deliberately, focusing on the mind-muscle connection with your triceps.
Common Mistakes
- ×Allowing your elbow to flare out to the side reduces triceps activation; keep your elbow tucked in and pointing forward.
- ×Swinging the weight up rather than contracting the triceps diminishes effectiveness; use a lighter weight and focus on a slow, controlled extension.
- ×Arching your lower back to compensate for heavy weight can cause injury; engage your core and keep your spine neutral throughout the exercise.
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 Kickback
Strengthen your triceps with the dumbbell standing kickback. This isolation exercise targets the back of your upper arms for defined, sculpted muscles.
Dumbbell One Arm Triceps Extension (on bench)
Isolate your triceps with the dumbbell one-arm triceps extension. Perform this effective upper arm exercise on a bench to build strength and definition.
Dumbbell Lying Single Extension
Target your triceps with the dumbbell lying single extension. This isolation exercise strengthens your upper arms by extending one arm at a time.
Related Exercises
Dumbbell Standing Alternating Tricep Kickback
Strengthen your triceps with the Dumbbell Standing Alternating Tricep Kickback. This isolation exercise targets the back of your upper arms for defined,
Dumbbell Seated Kickback
Master the Dumbbell Seated Kickback to sculpt and strengthen your triceps. This isolation exercise targets all three heads for defined upper arms.
Dumbbell Seated Alternate Overhead Triceps Extension
Strengthen your triceps with this seated alternate overhead dumbbell extension. Isolate each arm to build upper arm strength and definition effectively.
Dumbbell Kickback
Strengthen your triceps with the dumbbell kickback. This isolation exercise targets the back of your upper arm for improved definition and strength.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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