Standing Bent-Over One-Arm Dumbbell Triceps Extension
A beginner isolation strength exercise that works the triceps, using dumbbells.
Starting position
End position
How to Do Standing Bent-Over One-Arm Dumbbell Triceps Extension
- With 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.
- The 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.
- Keeping 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.
- After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.
- Repeat the movement for the prescribed amount of repetitions.
- Switch arms and repeat the exercise.
Muscles Worked
Alternatives to Standing Bent-Over One-Arm Dumbbell 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
Standing Overhead Barbell Triceps Extension
A beginner isolation strength exercise that works the triceps, using a barbell.
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2
Cable Incline Triceps Extension
A beginner isolation strength exercise that works the triceps, using a cable machine.
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3
Cable Lying Triceps Extension
A beginner isolation strength exercise that works the triceps, using a cable machine.
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4
Cable One Arm Tricep Extension
A beginner isolation strength exercise that works the triceps, using a cable machine.
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5
Cable Rope Overhead Triceps Extension
A beginner isolation strength exercise that works the triceps, using a cable machine.
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6
Decline EZ Bar Triceps Extension
A beginner isolation strength exercise that works the triceps, using a barbell.
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7
Low Cable Triceps Extension
A beginner isolation strength exercise that works the triceps, using a cable machine.
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8
Machine Triceps Extension
A beginner isolation strength exercise that works the triceps, using a machine.
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9
Sled Overhead Triceps Extension
A beginner isolation strength exercise that works the triceps.
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10
Standing Towel Triceps Extension
A beginner isolation strength exercise that works the triceps, needing no equipment.
Frequently Asked Questions
What muscles do standing bent-over one-arm dumbbell triceps extension work?
Standing Bent-Over One-Arm Dumbbell Triceps Extension primarily works the triceps. The shoulders assist as secondary muscles.
What equipment do I need for standing bent-over one-arm dumbbell triceps extension?
Standing Bent-Over One-Arm Dumbbell Triceps Extension uses dumbbells.
Standing Bent-Over One-Arm Dumbbell Triceps Extension: is it suitable for beginners?
Yes. Standing Bent-Over One-Arm Dumbbell Triceps Extension is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of standing bent-over one-arm dumbbell triceps extension?
Standing Overhead Barbell Triceps Extension, Cable Incline Triceps Extension, Cable Lying Triceps Extension train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my standing bent-over one-arm dumbbell triceps extension reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; standing bent-over one-arm dumbbell 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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