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All exercises

Dumbbell standing one arm extension

Beginner

Dumbbell standing one arm extension is a isolation dumbbell exercise for the triceps, also working the front delts.

Trained one side at a time.

What it works

Primary muscle

Triceps

Also works

Front delts

Equipment
Dumbbell
Movement
Pull
Type
Isolation · Push
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
  2. 2Raise the dumbbell overhead, fully extending your arm.
  3. 3Keep your upper arm close to your head and perpendicular to the ground.
  4. 4Slowly lower the dumbbell behind your head, bending your elbow.
  5. 5Pause for a moment, then raise the dumbbell back to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Cable standing one arm triceps extensionCable
  • Band side triceps extensionResistance band
  • Assisted standing triceps extension (with towel)Other
  • Lever triceps extensionMachine
  • Dumbbell incline two arm extensionDumbbell
  • Body-upBodyweight

Easier variations

  • Assisted standing triceps extension (with towel)Other
  • Body-upBodyweight

Harder variations

  • Dumbbell kickbacks on exercise ballDumbbell
  • Exercise ball supine triceps extensionDumbbell
  • Dumbbell lying one arm pronated triceps extensionDumbbell
  • Dumbbell seated reverse grip one arm overhead tricep extensionDumbbell
Logged today · 90 seconds restDumbbell standing one arm extension

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