Standing One-Arm Dumbbell Triceps Extension

Standing One-Arm Dumbbell Triceps Extension is a isolation strength exercise using dumbbell that trains the triceps.

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Primary muscles: Triceps

Secondary muscles: Chest, Shoulders

How to do it

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.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Standing One-Arm Dumbbell Triceps Extension from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Triceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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