Dumbbell Standing One Arm Extension

A unilateral overhead triceps isolation movement. It maximizes the stretch on the long head and corrects arm strength discrepancies.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation
Movement: Unilateral

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Triceps

Secondary

Shoulders

Setup

Stand tall holding one dumbbell overhead. Keep your arm vertical and your elbow tucked close to your ear. Brace your core.

Instructions

1. Lower the dumbbell behind your head by bending the elbow.
2. Keep the upper arm stationary and vertical.
3. Press back up until the arm is straight.
4. Squeeze the tricep.
5. Switch arms.

Common Mistakes

1. Flaring the elbow out.
2. Arching the back.
3. Moving the upper arm forward.

Alternative Exercises

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