Standing One-Arm Dumbbell Triceps Extension

Standing One-Arm Dumbbell Triceps Extension is a beginner-level isolation in the strength category that primarily works the triceps. It also recruits the chest and shoulders. It is performed with dumbbells.

How to do it

1. 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.
2. 2This will be your starting position.
3. 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.
4. 4Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
5. 5Repeat for the recommended amount of repetitions.
6. 6Switch arms and repeat the exercise.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.