Beginner exercise
Dumbbell One-Arm Triceps Extension
Technique
How to perform Dumbbell One-Arm Triceps Extension
- 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.
- Clean the dumbbell up over head ensuring your elbow points directly upwards.
- Maintain control as you keep the upper arm stationary, only bending at the elbow.
- Lower the weight until your forearm touches your bicep.
- Reverse the motion by extending your arm until it is completely straight.
- Bring the dumbbell to rest on your shoulder when you are finished and then let it down in front of you back to your thigh or onto the floor.
GymDaze demonstration
Watch Dumbbell One-Arm Triceps Extension
Programming relevance
Muscles involved
Primary targets: Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.
MuscleScoreRole