Standing Bent-Over Single-Arm Dumbbell Triceps Extension

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Watch Standing Bent-Over Single-Arm Dumbbell Triceps Extension

Standing Bent-Over Single-Arm Triceps Extensions

Technique

How to perform Standing Bent-Over Single-Arm Dumbbell Triceps Extension

1. Hold one dumbbell with the palm facing your torso and hinge at the hips with your knees slightly bent.
2. Keep your torso steady and place the free hand on your thigh if using the demonstrated support.
3. Bring the working upper arm alongside the torso to roughly horizontal and start with the elbow bent so the forearm hangs down.
4. Keep that upper arm still as you straighten the elbow to move the dumbbell backward.
5. Bend the elbow slowly to return the forearm toward its starting position without swinging the shoulder.
6. Complete the repetitions, then switch arms and repeat.

Programming relevance

Muscles involved

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