Standing One Arm Dumbbell Triceps Extension

What is standing one-arm dumbbell triceps extension? Standing one-arm dumbbell triceps extension is a unilateral strength training exercise that targets the triceps muscles. By isolating one arm at a time, this exercise helps improve muscle imbalances and strengthens the triceps for better arm definition and strength.

Tutorial

1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
2. Raise the dumbbell overhead, keeping your arm close to your ear with your palm facing inward.
3. Slowly lower the dumbbell behind your head by bending at the elbow. Your upper arm should stay still throughout the movement. 4. Extend your arm back to the starting position by straightening your elbow.
4. Repeat for the desired number of repetitions and then switch sides.

Common Mistakes

• Using momentum: Avoid swinging the weight to lift it instead of using your triceps to control the movement.

• Arching your back: Keep your core engaged and avoid overarching your lower back to prevent strain. - Not fully extending: Make sure to fully extend your arm at the top of the movement to engage the triceps fully.

Tips for Better Results

• Start with a lighter weight to focus on form before increasing the load.

• Keep your elbow stable and close to your head throughout the movement. - Control the descent and ascent of the weight to maximize muscle engagement.

Muscles Worked

• Primary: Triceps brachii - Secondary: Shoulders, forearms