Dumbbell Standing Single-Arm Extension
Isolate your triceps with the Dumbbell Standing Single-Arm Extension. Build strength and definition in your arms with this focused exercise.
The Dumbbell Standing Single-Arm Extension mainly works the triceps, with help from the shoulders and back. You'll need: dumbbells.
Required Equipment
Dumbbell Standing Single-Arm Extension Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Lats (latissimus dorsi)
Dumbbell Standing Single-Arm Extension Variations and Alternatives
How to do the Dumbbell Standing Single-Arm Extension
Stand up straight with your feet shoulder-width apart. Hold a dumbbell in one hand with your arm extended over your head, palm facing inward.
Keep your upper arm close to your head and perpendicular to the floor. This is your starting position.
Slowly bend your elbow to lower the dumbbell behind your head while keeping your upper arm stationary.
Lower the weight until your tricep is fully stretched, and your forearm is just below parallel to the floor.
Using only your tricep, extend your arm to raise the dumbbell back to the starting position.
Squeeze your tricep at the top of the movement for a second.
Repeat for the desired number of reps.
Switch arms and perform the same number of reps with the other arm.
Ensure your movements are controlled, and focus on using your tricep muscles to move the weight rather than relying on momentum. Keep your core tight throughout the exercise to maintain balance and protect your spine.
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Dumbbell Standing Single-Arm Extension FAQs
What muscles does the Dumbbell Standing Single-Arm Extension work?
The Dumbbell Standing Single-Arm Extension mainly works the triceps, with help from the shoulders and back. The main muscles are the triceps brachii.
What equipment do you need for the Dumbbell Standing Single-Arm Extension?
Dumbbells.
What workout day should the Dumbbell Standing Single-Arm Extension go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Standing Single-Arm Extension variations and alternatives?
Similar exercises include the Barbell Overhead Triceps Extension, Bottle-Weight Overhead Triceps Extension, Dumbbell Single-Arm Triceps Extension and Dumbbell Triceps Extension in Cross-Legged Position.
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