Smart Workout Diary

Dumbbell One-Arm Tricep Extension Reverse Grip

The dumbbell one-arm reverse-grip triceps extension is a single-arm elbow-extension exercise performed with an underhand grip. It primarily trains the triceps while requiring shoulder control and a stable torso. It can support arm-strength development and balanced unilateral training.

Demonstration

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

Instructions

  1. Set up: Stand tall with feet about hip-width apart and hold a light dumbbell in one hand with an underhand grip.
  2. Position: Raise the working arm overhead, keeping the upper arm close to your head and the elbow pointing upward.
  3. Lower: Bend the elbow slowly to lower the dumbbell behind your head as far as you can while keeping the upper arm mostly still.
  4. Extend: Contract the triceps to straighten the elbow and return the dumbbell overhead without locking the elbow forcefully.
  5. Finish: Keep your ribs down and torso still throughout, complete the desired repetitions, then repeat on the other side.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell
Difficulty
Beginner

Technique tips

  1. Use a light load: The reverse grip can feel unfamiliar; choose a dumbbell you can control smoothly.
  2. Keep the elbow steady: Avoid letting it flare widely or drift forward as you extend.
  3. Control the range: Use only a pain-free depth behind the head and avoid forcing shoulder motion.
  4. Breathe steadily: Exhale as you extend the elbow and inhale as you lower the dumbbell.
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