Smart Workout Diary

Dumbbell One-Arm Tricep Extension

The dumbbell one-arm triceps extension is an isolation exercise in which one arm extends a dumbbell by straightening the elbow. It primarily trains the triceps and can help build upper-arm strength and muscle control. Using one arm at a time can help address side-to-side strength differences.

Demonstration

Dumbbell One-Arm Tricep Extension — demonstration 1
Dumbbell One-Arm Tricep Extension — demonstration 2

Instructions

  1. Set up: Stand tall or sit upright, holding one dumbbell in one hand. Raise it overhead with the arm nearly straight and keep your wrist neutral.
  2. Position: Brace your abdomen, keep your ribs from flaring, and point the elbow generally upward. Use your free hand on your torso or a stable support if helpful.
  3. Lower: Inhale and slowly bend only the working elbow, lowering the dumbbell behind your head as far as you can without shoulder discomfort or losing control.
  4. Extend: Exhale and straighten the elbow to raise the dumbbell back overhead. Squeeze the triceps at the top without forcefully locking the elbow.
  5. Repeat: Complete controlled repetitions, then perform the same number on the other arm. Keep the upper arm as still as possible throughout.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell
Difficulty
Beginner

Technique tips

  1. Use a manageable load: Choose a dumbbell that lets you control both the lowering and lifting phases without swinging.
  2. Keep the elbow stable: Excessive elbow movement shifts work away from the triceps; reduce the load if you cannot keep it generally pointed upward.
  3. Protect your back: Keep your abdomen braced and avoid leaning backward to compensate for a weight that is too heavy.
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