Dumbbell One-Arm Triceps Extension
An intermediate isolation strength exercise that works the triceps, using dumbbells.
Starting position
End position
How to Do Dumbbell One-Arm Triceps Extension
- Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.
- Clean the dumbbell up to bring it to shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head. The dumbbell should be on top of you. The other hand can be kept fully extended to the side, by the waist, supporting the upper arm that has the dumbbell or grabbing a fixed surface.
- Rotate the wrist so that the palm of your hand is facing forward and the pinkie is facing the ceiling. This will be your starting position.
- Slowly lower the dumbbell behind your head as you hold the upper arm stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
- Return to the starting position by flexing your triceps as you breathe out. Tip: It is imperative that only the forearm moves. The upper arm should remain at all times stationary next to your head.
- Repeat for the recommended amount of repetitions and switch arms.
Muscles Worked
Alternatives to Dumbbell One-Arm Triceps Extension
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Incline Barbell Triceps Extension
An intermediate isolation strength exercise that works the triceps, using a barbell.
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2
Kneeling Cable Triceps Extension
An intermediate isolation strength exercise that works the triceps, using a cable machine.
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3
Lying Close-Grip Barbell Triceps Extension Behind The Head
An intermediate isolation strength exercise that works the triceps, using a barbell.
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4
One Arm Floor Press
An intermediate compound strength exercise that works the triceps, using a barbell.
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5
Standing Low-Pulley One-Arm Triceps Extension
An intermediate isolation strength exercise that works the triceps, using a cable machine.
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6
Lying Dumbbell Tricep Extension
An intermediate isolation strength exercise that works the triceps, using dumbbells.
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7
Seated Bent-Over Two-Arm Dumbbell Triceps Extension
An intermediate isolation strength exercise that works the triceps, using dumbbells.
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8
Cable Incline Triceps Extension
A beginner isolation strength exercise that works the triceps, using a cable machine.
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9
Cable Lying Triceps Extension
A beginner isolation strength exercise that works the triceps, using a cable machine.
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10
Cable One Arm Tricep Extension
A beginner isolation strength exercise that works the triceps, using a cable machine.
Frequently Asked Questions
What muscles do dumbbell one-arm triceps extension work?
Dumbbell One-Arm Triceps Extension primarily works the triceps.
What equipment do I need for dumbbell one-arm triceps extension?
Dumbbell One-Arm Triceps Extension uses dumbbells.
Dumbbell One-Arm Triceps Extension: is it suitable for beginners?
Dumbbell One-Arm Triceps Extension is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of dumbbell one-arm triceps extension?
Incline Barbell Triceps Extension, Kneeling Cable Triceps Extension, Lying Close-Grip Barbell Triceps Extension Behind The Head train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my dumbbell one-arm triceps extension reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; dumbbell one-arm triceps extension can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
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