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Upper Arms Exercise · Dumbbell

Dumbbell Standing One Arm Extension exercise animation

Dumbbell Standing One Arm Extension

Category
Upper Arms
Equipment
Dumbbell
Target
Triceps

A single-arm overhead extension keeps the working triceps under a deep stretch while the free hand can help support the upper arm and keep the elbow from flaring. It's a good way to spot strength differences between arms, since the two sides can't help each other the way a two-arm extension allows.

How to Do the Dumbbell Standing One Arm Extension

  1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
  2. Press the dumbbell straight overhead until your arm is fully extended.
  3. Keep your upper arm tight against your head and vertical to the floor.
  4. Bend your elbow to lower the dumbbell behind your head slowly.
  5. Hold briefly, then extend your arm back up to the starting position.
  6. Perform the set reps for your first side, then mirror the movement on your opposite side with equal focus.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Dumbbell Standing One Arm Extension primarily targets the Triceps, with Shoulders as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

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Equipment Alternatives

Don't have dumbbell? These target the same triceps with different equipment.

Bench Dip (knees Bent) Bench Dip (knees Bent) Body Weight · Triceps Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps

FAQ

What muscles does the Dumbbell Standing One Arm Extension work?
The Dumbbell Standing One Arm Extension primarily targets the triceps, with the shoulders as the main supporting muscle group.
What equipment do I need for the Dumbbell Standing One Arm Extension?
The Dumbbell Standing One Arm Extension is done with a dumbbell.
What's a good alternative to the Dumbbell Standing One Arm Extension?
If you don't have access to a dumbbell, the Bench Dip (knees Bent) targets the same triceps using body weight instead.