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Exercise 0423 · REF BCUR88E

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. Raise the dumbbell overhead, fully extending your arm.
  3. Keep your upper arm close to your head and perpendicular to the ground.
  4. Slowly lower the dumbbell behind your head, bending your elbow.
  5. Pause for a moment, then raise the dumbbell back to the starting position.
  6. Repeat for the desired number of repetitions.

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

More Triceps Exercises

Band Side Triceps Extension Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell Jm Bench Press Barbell · Triceps

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.