Dumbbell Standing One Arm Extension

Dumbbell Standing One Arm Extension

The Dumbbell Standing One Arm Extension is a fantastic exercise that targets and strengthens your triceps muscles. It primarily focuses on the long head of the triceps, which plays a significant role in adding definition and shape to the back of your upper arms. This exercise can be performed using a dumbbell, making it accessible for both home and gym workouts. The key benefit of the Dumbbell Standing One Arm Extension is its ability to isolate and work one arm at a time, challenging your muscles individually. This helps rectify any strength imbalances that may exist between your arms, ensuring symmetry and equal development. By performing this exercise, you can improve your overall arm strength and enhance your push movements, such as pushing heavy objects or performing exercises like push-ups and bench presses. This exercise also engages your core muscles to provide stability and support during the movement. Additionally, the Dumbbell Standing One Arm Extension requires you to maintain proper form and posture throughout the exercise, promoting good spinal alignment and strengthening your spinal erectors. This can potentially aid in alleviating back pain and improving overall posture. To get the most out of this exercise, it is crucial to choose an appropriate weight that challenges your triceps without compromising your form. Remember to start with a lighter weight and gradually increase the resistance as your strength and technique improve. Include the Dumbbell Standing One Arm Extension in your upper body workout routine to effectively target and tone your triceps, helping you achieve strong and sculpted arms.


  • Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your palm facing inward towards your body.
  • Bring your arm, with the dumbbell, up to a 90-degree angle, making sure your elbow is pointing straight up towards the ceiling.
  • Keeping your upper arm stationary, extend your forearm and fully straighten your arm, bringing the dumbbell directly overhead.
  • Pause for a brief moment at the top of the movement, squeezing your triceps.
  • Slowly lower the dumbbell back to the starting position, making sure to maintain control and not let your elbow drop too far below the shoulder.
  • Repeat the movement for the desired number of repetitions on one side before switching to the other arm.

Tips & Tricks

  • Start with a weight that is challenging but manageable for the exercise.
  • Focus on maintaining proper form throughout the movement, keeping your core engaged and spine neutral.
  • Control the weight as you lower it slowly to maximize the engagement of your triceps.
  • Ensure that your elbow is the only joint moving during the exercise, with your upper arm staying stationary.
  • Engage your triceps fully at the top of the movement by squeezing and pausing briefly before extending your arm fully.
  • Keep your wrist straight and avoid any excessive bending or twisting.
  • Breathe rhythmically throughout the exercise, exhaling as you extend your arm and inhaling as you bring it back to the starting position.
  • Gradually increase the weight as your strength and form improve, but always prioritize maintaining proper technique.
  • Consider incorporating variations such as seated or incline dumbbell triceps extensions to target the muscle from different angles.
  • Ensure you are properly warmed up before performing this exercise, and give yourself adequate rest days between workouts to allow for recovery and muscle growth.


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