Standing One-Arm Triceps Extension with Dumbbell

Last Updated on January 26, 2025

Overview:
The standing one-arm triceps extension with a dumbbell is a focused isolation exercise that targets the triceps. This single-arm variation allows for greater control and helps correct muscle imbalances between the arms. It’s an effective movement for building arm strength and enhancing muscle definition in the back of the upper arms.

Muscles Worked:

• Primary: Triceps brachii (long head, medial head, and lateral head)
• Secondary: Shoulders (stabilizers) and core (for balance)

How to Perform Standing One-Arm Triceps Extension

Step-by-Step Instructions:

1. Set Up:
   • Select a dumbbell of appropriate weight.
   • Stand upright with your feet shoulder-width apart to ensure a stable base.
   • Keep your back straight, shoulders relaxed, and your core engaged by pulling your abs inward.
2. Starting Position:
   • Hold the dumbbell in your right hand with your palm facing up (supinated grip).
   • Raise your arm fully overhead, ensuring your wrist is aligned with your shoulder.
   • Keep your elbow close to your head, pointing upward.
3. Lower the Dumbbell:
   • Slowly lower the dumbbell in an arc behind your head, bending your elbow without moving your upper arm.
   • Lower the dumbbell until it is aligned with your spine or as far as your mobility allows without discomfort.
4. Return to Start:
   • Engage your triceps to extend your elbow and lift the dumbbell back to the starting position overhead.
   • Move slowly and avoid locking your elbow at the top.
5. Switch Arms:
   • Complete the desired number of repetitions with your right arm, then switch to your left arm and repeat.

Tips for Proper Form:

• Elbow Position: Keep your elbow close to your head throughout the exercise. Avoid letting it flare out to maintain proper isolation of the triceps.
• Controlled Movement: Perform the exercise slowly to maximize triceps engagement and prevent momentum from taking over.
• Neutral Spine: Stand tall with your back straight and avoid arching your lower back. Engage your core to support your posture.
• Breathing: Inhale as you lower the dumbbell behind your head, and exhale as you lift it back to the starting position.

Reps and Sets:

• Beginners: 2–3 sets of 12–15 repetitions per arm.
• Intermediate/Advanced: 3–4 sets of 10–12 repetitions with a heavier dumbbell.

Benefits of Standing One-Arm Triceps Extension:

1. Triceps Isolation: Effectively targets and strengthens the triceps, improving arm definition and strength.
2. Improved Muscle Imbalance: Training one arm at a time helps correct any strength or size discrepancies between your arms.
3. Enhanced Stability: Engages your core and shoulder stabilizers for balance, contributing to overall strength.
4. Functional Strength: Builds pushing strength essential for sports and daily activities.

Common Mistakes to Avoid:

1. Elbow Flaring: Keep your elbow close to your head to ensure proper triceps engagement.
2. Arching the Back: Avoid leaning backward by engaging your core to maintain a neutral spine.
3. Using Too Much Weight: Start with a manageable weight to ensure good form and avoid unnecessary strain on your shoulder and elbow joints.
4. Fast Movements: Avoid rushing through the exercise; perform it slowly and with control.

Incorporate the standing one-arm triceps extension into your arm workout routine to build stronger, more defined triceps. Combine it with other triceps exercises like dips and pushdowns for a well-rounded arm day!