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Triceps · Dumbbell · Beginner

How to do Dumbbell Standing One Arm Extension

The dumbbell standing one arm extension is an isolation exercise targeting the triceps. It involves holding a dumbbell overhead with one arm and extending the elbow to lift the weight, focusing on triceps engagement.

Dumbbell Standing One Arm Extension demonstration
Primary muscle
Triceps
Also works
Shoulders
Equipment
Dumbbell
Level
Beginner
Category
Triceps

How to do Dumbbell Standing One Arm Extension, step by step

  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

Dumbbell Standing One Arm Extension works your triceps as the main mover, with help from your shoulders.

Track Dumbbell Standing One Arm Extension in SPLYT

Dumbbell Standing One Arm Extension is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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