Dumbbell One Arm Triceps Extension

A classic unilateral overhead extension that focuses on the long head. It ensures both arms are developed equally in terms of strength and size.

Exercise Details

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

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Triceps

Secondary

Shoulders

Setup

Stand or sit holding one dumbbell overhead. Keep your arm vertical and your elbow tucked close to your ear.

Instructions

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

Common Mistakes

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

Alternative Exercises

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Triceps Pushdown

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Triceps Press

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Standing Triceps Extension

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Standing One Arm Extension

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Standing Kickback

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Smith Upright Row

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