Standing Bent-Over One-Arm Dumbbell Triceps Extension
Muscles worked
Instructions
- 1With a dumbbell in one hand and the palm facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.
- 2The upper arm should be close to the torso and parallel to the floor while the forearm is pointing towards the floor as the hand holds the weight. Tip: There should be a 90-degree angle between the forearm and the upper arm. This is your starting position.
- 3Keeping the upper arms stationary, use the triceps to lift the weights as you exhale until the forearms are parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.
- 4After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.
- 5Repeat the movement for the prescribed amount of repetitions.
- 6Switch arms and repeat the exercise.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Standing Bent-Over One-Arm Dumbbell Triceps Extension
The standing bent-over one-arm dumbbell triceps extension is performed standing with the torso leaning forward, which sets it apart from the seated version by engaging more back and leg stabilizer muscles to hold the position. It's a classic triceps isolation exercise that demands more core bracing than the seated version, while remaining very accessible since it only requires a dumbbell. The rear deltoid comes into play slightly as a stabilizer to keep the upper arm parallel to the floor. It's a good option when a bench isn't available.
check_circleBenefits
- check_circleEngages more core bracing than the seated version
- check_circleEffective triceps isolation through elbow flexion-extension
- check_circleAccessible with just a dumbbell, no bench needed
- check_circleGood transition exercise toward floor pressing
lightbulbExecution tips
- lightbulbKeep the back straight, nearly parallel to the floor
- lightbulbFirmly fix the upper arm, only the forearm should move
- lightbulbBend the knees slightly to ease the lower back
- lightbulbSqueeze the triceps hard for a second at the top
warningCommon mistakes
- warningRounding the back instead of keeping it straight
- warningLetting the upper arm move during the extension
- warningStanding up mid-set to cheat the movement
- warningUsing a load too heavy for the available stability
helpFrequently asked questions
What's the difference from the seated version?expand_more
The standing version demands more back and leg bracing to hold the bent-over position.
Should I bend my knees?expand_more
Yes, a slight knee bend eases the lower back throughout the set.
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