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Dumbbell One-Arm Triceps Extension

A intermediate strength exercise for the triceps, done with a dumbbell.

Dumbbell One-Arm Triceps Extension: starting positionDumbbell One-Arm Triceps Extension: finishing position
Main muscles
Triceps
Equipment
Dumbbell
Level
Intermediate
Type
Isolation
Movement
Push

How to do the Dumbbell One-Arm Triceps Extension

  1. Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.
  2. Clean the dumbbell up to bring it to shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head. The dumbbell should be on top of you. The other hand can be kept fully extended to the side, by the waist, supporting the upper arm that has the dumbbell or grabbing a fixed surface.
  3. Rotate the wrist so that the palm of your hand is facing forward and the pinkie is facing the ceiling. This will be your starting position.
  4. Slowly lower the dumbbell behind your head as you hold the upper arm stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
  5. Return to the starting position by flexing your triceps as you breathe out. Tip: It is imperative that only the forearm moves. The upper arm should remain at all times stationary next to your head.
  6. Repeat for the recommended amount of repetitions and switch arms.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Dumbbell One-Arm Triceps Extension

Questions

What muscles does the Dumbbell One-Arm Triceps Extension work?

Mainly the triceps.

Is the Dumbbell One-Arm Triceps Extension good for beginners?

It's rated intermediate. Beginners can build up to it with Decline Dumbbell Triceps Extension first.

What can I do instead of the Dumbbell One-Arm Triceps Extension?

Good alternatives that train the triceps: Lying Dumbbell Tricep Extension, Seated Bent-Over Two-Arm Dumbbell Triceps Extension, Tate Press or Decline Dumbbell Triceps Extension.

How many sets and reps of the Dumbbell One-Arm Triceps Extension should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).