Dumbbell One-Arm Triceps Extension

GymDaze demonstration

Watch Dumbbell One-Arm Triceps Extension

Technique

How to perform Dumbbell One-Arm Triceps Extension

1. Sit on a bench with back support and your feet planted, holding one dumbbell upright on your thigh.
2. Bring the dumbbell above the working shoulder and into an overhead position, using the other hand to assist the setup if needed.
3. Point the working elbow upward and keep the upper arm steady as you bend the elbow to lower the dumbbell behind your head.
4. Lower through a range you can control without moving the upper arm or forcing contact between your forearm and upper arm.
5. Straighten the elbow to raise the dumbbell overhead, then repeat the controlled lowering.
6. After the set, bring the dumbbell back to your shoulder and thigh under control, then repeat with the other arm.

Programming relevance

Muscles involved

Primary targets: Triceps Long Head, Triceps Lateral Head, Triceps Medial Head.