Standing One-Arm Dumbbell Triceps Extension
Muscles worked
Instructions
- 1To 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.
- 2This will be your starting position.
- 3Keeping 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.
- 4Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
- 5Repeat for the recommended 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 One-Arm Dumbbell Triceps Extension
The standing one-arm dumbbell triceps extension is one of the most complete triceps extensions, since the overhead arm position heavily stretches the long head of the triceps, the longest portion and often the hardest to target in horizontal pressing exercises like the bench press. Performed standing, one arm at a time, this movement demands solid core bracing to keep the torso stable and avoid excessive back arching. It's a staple for adding mass and definition to the back of the arm.
check_circleBenefits
- check_circleMaximal stretch of the triceps long head
- check_circleTargets an area often neglected by pressing movements
- check_circleStrengthens torso bracing in the standing position
- check_circleBuilds arm mass and definition
lightbulbExecution tips
- lightbulbKeep the elbow tucked in, close to the head
- lightbulbAvoid excessively arching the lower back
- lightbulbUse the free hand to stabilize if needed
- lightbulbSqueeze the triceps hard at the top of the lift
warningCommon mistakes
- warningLetting the elbow flare outward
- warningArching the back to help lift the weight
- warningLoading too heavy and losing control behind the head
- warningMoving the upper arm instead of just the forearm
helpFrequently asked questions
Why does this extension target the long head better?expand_more
The overhead arm position stretches the triceps' long head more, which gets little work from standard pressing movements.
Do I need a bench for this exercise?expand_more
No, it's done entirely standing with just a dumbbell.
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