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Dumbbell Single-Arm Triceps Extension

Isolate and strengthen your triceps with the Dumbbell Single-Arm Triceps Extension! Sculpt your arms with controlled, focused movements.

The Dumbbell Single-Arm Triceps Extension mainly works the triceps, with help from the back. You'll need: dumbbells or exercise bench.

Dumbbell Single-Arm Triceps Extension demo video 2
Ms. Grey
JustGains_XX
@JustGains_XX

Required Equipment

Dumbbells
Dumbbells
Exercise Bench
Exercise Bench

Dumbbell Single-Arm Triceps Extension Muscles Worked

Primary

Triceps (triceps brachii)

Secondary

Lats (latissimus dorsi)

Dumbbell Single-Arm Triceps Extension Variations and Alternatives

How to do the Dumbbell Single-Arm Triceps Extension

  1. Starting Position:

    • Stand with your feet shoulder-width apart.

    • Hold a dumbbell in one hand.

    • Raise that arm overhead so that your elbow is close to your ear and your upper arm is pointing straight up.

  2. Hand Position:

    • Your palm should face forward, gripping the dumbbell firmly.

  3. Movement:

    • Slowly bend your elbow to lower the dumbbell behind your head. Keep your upper arm stationary; only your forearm should move.

    • Lower the dumbbell until your forearm is at around a 90-degree angle, or as far as comfortable.

  4. Return:

    • Press through your elbow to extend your arm back to the starting position, raising the dumbbell overhead again.

  5. Repetitions:

    • Perform 8-12 repetitions for one set.

    • Switch arms and repeat.

  6. Tips:

    • Keep your core engaged throughout the movement to maintain stability.

    • Avoid flaring your elbow out; keep it close to your head.

    • Move slowly and with control to prevent injury.

  7. Breathing:

    • Exhale as you lift the dumbbell back to the starting position, and inhale as you lower it.

Dumbbell Single-Arm Triceps Extension FAQs

What muscles does the Dumbbell Single-Arm Triceps Extension work?

The Dumbbell Single-Arm Triceps Extension mainly works the triceps, with help from the back. The main muscles are the triceps brachii.

What equipment do you need for the Dumbbell Single-Arm Triceps Extension?

Dumbbells or exercise bench.

What workout day should the Dumbbell Single-Arm Triceps Extension go on?

It belongs on push day in a push/pull/legs routine.

What are some Dumbbell Single-Arm Triceps Extension variations and alternatives?

Similar exercises include the Bottle-Weight Overhead Triceps Extension, Cross-Arm Triceps Extension, Dumbbell Kneeling Tricep Kickback and Dumbbell Prone Tricep Kickback.

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