Dumbbell One Arm Triceps Extension (L)

Dumbbell One Arm Triceps Extension (L)

The Dumbbell One Arm Triceps Extension (L) is a fantastic exercise that targets the triceps muscles, which are located on the back of the upper arm. This exercise is great for strengthening and toning the triceps, helping you achieve those defined arms you've always wanted. By isolating one arm at a time, you can ensure that each tricep is worked to its fullest potential. To perform this exercise, you will need a dumbbell of appropriate weight and a bench or stable chair for support. Start by sitting on the bench or chair with your feet firmly planted on the ground. Take the dumbbell in your left hand and lift it overhead, fully extending your arm. Keep your elbow close to your head throughout the movement to isolate the triceps. Next, slowly lower the dumbbell behind your head by bending your elbow. Focus on keeping your upper arm stable and only moving your forearm. Make sure to maintain control throughout the exercise and avoid any sudden or jerky movements. Once your forearm is parallel to the ground, pause for a moment, and then, using the triceps, extend your arm back up to the starting position. Remember to engage your core throughout the exercise to maintain stability and support your lower back. It's essential to perform this exercise with proper form to avoid any strain or injury. If you're unsure about the correct technique, consider consulting with a fitness professional or watching instructional videos to ensure you're doing it right. Incorporating the Dumbbell One Arm Triceps Extension (L) into your workout routine can help you achieve stronger, more toned triceps. Be sure to start with an appropriate weight that allows you to perform the exercise with proper form, gradually increasing the intensity as you progress. With consistency and dedication, you'll be on your way to sculpting those beautiful, toned arms.


  • Start by standing upright with a dumbbell in your left hand, keeping your feet shoulder-width apart.
  • Brace your core and slightly bend your knees.
  • Raise your left arm overhead, fully extending it, while keeping it close to your head with your palm facing inward.
  • Slowly begin to lower the dumbbell behind your head, bending your elbow while maintaining the upper arm close to your head.
  • Lower the dumbbell until your forearm is parallel to the floor or slightly below, feeling a stretch in your triceps.
  • Pause briefly at the bottom position, then press the dumbbell back up to the starting position.
  • Repeat the movement for the desired number of repetitions, then switch sides and perform the exercise with your right arm.

Tips & Tricks

  • Maintain a stable and strong core throughout the exercise.
  • Keep your elbow stationary and close to your head as you lower and raise the dumbbell.
  • Focus on contracting your triceps to extend your arm fully.
  • Choose an appropriate weight that challenges you without sacrificing form.
  • Don't rush the movement; perform the exercise with controlled and deliberate motions.
  • Engage your triceps fully by squeezing them at the top of the movement.
  • Breathe out as you extend the dumbbell, and breathe in as you return to the starting position.
  • Ensure proper wrist alignment, keeping it neutral and in line with your forearm.
  • Avoid any jerking or swinging motions during the exercise.
  • Remember to equally train both arms for balanced strength development.


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