MMUSCLEMAP
← Exercise library

Standing One-Arm Dumbbell Triceps Extension

dumbbellbeginnerpushisolationstrength
Standing One-Arm Dumbbell Triceps Extension step 1
Standing One-Arm Dumbbell Triceps Extension step 2

Instructions

  1. 1

    To 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. 2

    This will be your starting position.

  3. 3

    Keeping 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. 4

    Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.

  5. 5

    Repeat for the recommended amount of repetitions.

  6. 6

    Switch arms and repeat the exercise.