Start free

Standing One-Arm Dumbbell Triceps Extension

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

Standing One-Arm Dumbbell Triceps Extension: starting positionStanding One-Arm Dumbbell Triceps Extension: finishing position
Main muscles
Triceps
Also works
Chest and Shoulders
Equipment
Dumbbell
Level
Beginner
Type
Isolation
Movement
Push

How to do the Standing One-Arm Dumbbell Triceps Extension

  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. This will be your starting position.
  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. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
  5. Repeat for the recommended amount of repetitions.
  6. Switch arms and repeat the exercise.

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 Standing One-Arm Dumbbell Triceps Extension

Questions

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

Mainly the triceps, with the chest and shoulders helping.

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

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

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

Good alternatives that train the triceps: Decline Dumbbell Triceps Extension, Dumbbell Tricep Extension -Pronated Grip, One Arm Pronated Dumbbell Triceps Extension or One Arm Supinated Dumbbell Triceps Extension.

How many sets and reps of the Standing One-Arm Dumbbell 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).