Arms
single-arm triceps extension with dumbbell
Sit or stand tall, holding one dumbbell with an overhand grip. Extend the arm overhead, keeping your elbow close to your head and pointing forward.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Arms
- Injury risk
- Low
Primary muscles
- triceps brachii
Secondary muscles
- anconeus
- deltoids (posterior, lateral)
- rotator cuff muscles
- rectus abdominis
- obliques
Target muscles
- arms
How to perform
- 1
Sit or stand tall, holding one dumbbell with an overhand grip.
- 2
Extend the arm overhead, keeping your elbow close to your head and pointing forward.
- 3
Slowly lower the dumbbell behind your head by bending only at the elbow, feeling a stretch in the triceps.
- 4
Keep your upper arm stationary and tucked in throughout the movement.
- 5
Extend your arm back to the starting position, contracting the triceps at the top.
- 6
Maintain a stable core and avoid arching your lower back.
Safety & form
Train smart. Read these notes before adding heavy load.
