TETSUDumbbell Standing One Arm Extension
The Dumbbell Standing One Arm Extension is a dumbbell exercise for the upper arms that primarily targets the triceps, with the shoulders assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Standing One Arm Extension
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
- Raise the dumbbell overhead, fully extending your arm.
- Keep your upper arm close to your head and perpendicular to the ground.
- Slowly lower the dumbbell behind your head, bending your elbow.
- Pause for a moment, then raise the dumbbell back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Standing One Arm Extension work?
The Dumbbell Standing One Arm Extension primarily targets the triceps. The shoulders work as supporting muscles.
What equipment do I need for the Dumbbell Standing One Arm Extension?
You need a dumbbell to perform the Dumbbell Standing One Arm Extension.
How many sets and reps of the Dumbbell Standing One Arm Extension should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Standing One Arm Extension suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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