Standing One-Arm Dumbbell Triceps Extension
A single arm overhead triceps extension done with one dumbbell, lowering the weight behind the head with the elbow tucked. It suits beginners wanting to isolate each triceps individually.
How to do the standing one-arm dumbbell triceps extension
- Stand with your feet about shoulder width apart, holding a dumbbell in one hand overhead.
- Fully extend that arm above your head with your palm facing forward as your starting position.
- Keep your upper arm close to your head and pointing straight up throughout the movement.
- Bend your elbow to lower the dumbbell behind your head until your forearm touches your bicep.
- Keep the upper arm still, letting only the forearm move.
- Extend your arm back up to the starting position, then switch arms once your set is done.
Original library instructions (6 steps)
- To begin, stand up with a dumbbell held in one hand. Your feet should be about shoulder width apart from each other. Now fully extend the arm with the dumbbell over your head. Tip: The small finger of your hand should be facing the ceiling and the palm of your hand should be facing forward. The dumbbell should be above your head.
- This will be your starting position.
- Keeping your upper arm close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearm touch your bicep. Tip: The upper arm should remain stationary and only the forearm should move. Breathe in as you perform this step.
- Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
- Repeat for the recommended amount of repetitions.
- Switch arms and repeat the exercise.
Common mistakes
- Letting the elbow flare out to the side; keep it tucked close to your head throughout.
- Moving the upper arm during the extension; only the forearm should travel.
- Arching the back to compensate for balance; keep your core braced and your torso upright.
- Rushing the lowering phase; lower slowly to keep constant tension on the triceps.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 6 to 8 reps per arm, 90 seconds rest |
| Muscle | 3 sets of 10 to 12 reps per arm, 60 seconds rest |
| Endurance | 2 to 3 sets of 15 reps per arm, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Use your free hand to lightly support your working elbow if balance feels tricky at first.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the standing one arm dumbbell triceps extension good for beginners?
Yes. A single light dumbbell and a controlled overhead position make this a manageable way to isolate the triceps one arm at a time.
What muscles does the standing one arm dumbbell triceps extension work?
It mainly isolates the triceps, with the chest and shoulders helping to hold the arm steady overhead throughout the movement.
