Dumbbell Standing One Arm Extension

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and engage your core to stabilize your spine.
2. Hold a dumbbell in one hand and extend your arm straight up toward the ceiling.
3. Position your elbow close to your ear, pointing it forward or slightly outward.
4. Place your non-working hand on your waist or across your torso for balance.

How to do it

1. Inhale and slowly lower the dumbbell behind your head by hinging only at the elbow while keeping the upper arm stationary.
2. Lower the weight until your forearm is at least parallel to the floor or you feel a deep stretch in the triceps.
3. Exhale and contract the triceps to drive the weight back up to the starting position.
4. Maintain a controlled 2-0-2 tempo, ensuring no momentum is used at the bottom of the lift.

Form checklist

• Keep the upper arm vertical and locked in place; only the forearm should move.
• Avoid arching your lower back; keep your ribs tucked and glutes squeezed.
• Ensure your head remains neutral and is not pushed forward by your working arm.
• Do not allow the elbow to flare out excessively to the side during the descent.

Pro tips

• Focus on the 'stretch' at the bottom of the movement to maximize recruitment of the triceps' long head.
• Use your non-working hand to lightly touch the working triceps to enhance the mind-muscle connection.

Make it harder

• Add a 2-second pause at the bottom of each repetition to eliminate the stretch reflex.
• Perform the exercise while standing on one leg (opposite to the working arm) to increase the core stability demand.

Frequently asked

What muscles does the dumbbell standing one arm extension work?

The dumbbell standing one arm extension primarily targets the triceps, and also works the deltoids and forearms as secondary muscles.

What equipment do you need for the dumbbell standing one arm extension?

The dumbbell standing one arm extension uses dumbbell.

Is the dumbbell standing one arm extension good for beginners?

The dumbbell standing one arm extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps
• Band Bent Over One Arm Neutral Grip KickbackBeginner · triceps
• Band High Pulley Overhead Triceps ExtensionIntermediate · triceps