Upper Arms Exercise · Dumbbell
Dumbbell Standing Bent Over One Arm Triceps Extension
Also known as: Dumbbell Standing Bent Over One Arm Tricep Extension, Db Standing Bent Over One Arm Triceps Extension, Dumbell Standing Bent Over One Arm Triceps Extension
- Category
- Upper Arms
- Equipment
- Dumbbell
- Target
- Triceps
Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.
The Dumbbell Standing Bent Over One Arm Triceps Extension is a targeted isolation upper arms movement designed to train the Triceps with direct engagement of the Back.
Single-joint elbow extension isolating the triceps brachii (lateral, medial, and long heads). Keep upper arm fixed to prevent shoulder momentum. Executing this with strict form maximizes muscle fiber recruitment while protecting joint structures.
Quick Exercise Facts
Target Muscle Activation
Bending forward and extending one arm behind you isolates the triceps in a stretched position similar to a kickback, but the single-arm setup lets you brace with the free hand for more stability than a two-arm bent-over version allows. It's an accessory move, usually programmed after a bigger pressing or extension exercise.
How to Do the Dumbbell Standing Bent Over One Arm Triceps Extension
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
- Hinge forward at your waist until your back is flat and roughly parallel to the floor.
- Straighten your arm behind you, keeping your elbow tucked in close to your body.
- Lower the dumbbell back down to the start slowly.
- Repeat for the desired number of reps, then switch to the other arm.
Recommended Sets & Reps by Training Goal
65–75% 1RM · 60s rest
50–60% 1RM · 30–45s rest
Controlled 3s eccentric · 60s rest
Biomechanical & Joint Load Cues
Single-joint elbow extension isolating the triceps brachii (lateral, medial, and long heads). Keep upper arm fixed to prevent shoulder momentum.
Common Mechanical Mistakes & Form Errors to Avoid
- Flaring Elbows Outward: Allowing elbows to wing outward during pushdowns or extensions shifts tension to the chest and shoulders while stressing elbow ligaments.
- Moving the Upper Arms: Swinging the humerus back and forth turns the movement into a lat pullover rather than isolated elbow extension.
- Incomplete Lockout Extension: Stopping short of full arm extension prevents full recruitment of the triceps medial and lateral heads.
Proper Breathing Patterns & Core Engagement
Inhale as elbow flexes to full stretch; exhale as forearm extends straight.
Add the Dumbbell Standing Bent Over One Arm Triceps Extension to Your Custom Workout Routine
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Injury Modification & Joint Safety
Individuals with triceps tendon irritation at the elbow should avoid excessive deep elbow flexion (>90°) on skull crushers and prefer cable pressdowns. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Upper Arms exercises category.
Muscles Worked
The Dumbbell Standing Bent Over One Arm Triceps Extension primarily targets the Triceps, with Shoulders as the primary synergist muscle group, along with the Back.
More Upper Arms Exercises
Assisted Standing Triceps Extension (with Towel)
Assisted Triceps Dip (kneeling)
Band Alternating Biceps Curl
Band Close-Grip Push-Up
Band Concentration Curl
Band One Arm Overhead Biceps Curl
More Triceps Exercises
Band Side Triceps Extension
Barbell Close-Grip Bench Press
Barbell Decline Close Grip To Skull Press
Barbell Incline Close Grip Bench Press
Barbell Incline Reverse-Grip Press
Barbell Jm Bench Press
Equipment Alternatives
Don't have dumbbell? These target the same triceps with different equipment.
Bench Dip (knees Bent)
Band Side Triceps Extension
Barbell Close-Grip Bench Press
Cable Alternate Triceps Extension
FAQ
- What muscles does the Dumbbell Standing Bent Over One Arm Triceps Extension work?
- The Dumbbell Standing Bent Over One Arm Triceps Extension primarily targets the triceps as the primary agonist. Synergist assistance is provided by the shoulders along with the back. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.
- What equipment do I need for the Dumbbell Standing Bent Over One Arm Triceps Extension?
- The Dumbbell Standing Bent Over One Arm Triceps Extension is performed using a dumbbell. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.
- What is the most common form mistake on the Dumbbell Standing Bent Over One Arm Triceps Extension?
- The most frequent error is flaring elbows outward: Allowing elbows to wing outward during pushdowns or extensions shifts tension to the chest and shoulders while stressing elbow ligaments.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.
- How many sets and reps should I perform on the Dumbbell Standing Bent Over One Arm Triceps Extension?
- For muscle growth and density, execute 3 to 4 working sets of 10 to 15 controlled repetitions with 60 seconds rest, emphasizing a deep stretch and deliberate peak contraction on every rep.
- What's a good alternative to the Dumbbell Standing Bent Over One Arm Triceps Extension?
- If you don't have access to a dumbbell, the Bench Dip (knees Bent) targets the same triceps using body weight instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.