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Standing Bent-Over One-Arm Dumbbell Triceps Extension

Performed standing, which recruits the trunk stabilisers, this variation primarily targets your Triceps, with support from Shoulders. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Isolation · Push

Primary muscles: Triceps Secondary muscles: Shoulders

How to perform Standing Bent-Over One-Arm Dumbbell Triceps Extension

  1. Step 1. With a dumbbell in one hand and the palm facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.
  2. Step 2. The upper arm should be close to the torso and parallel to the floor while the forearm is pointing towards the floor as the hand holds the weight. Tip: There should be a 90-degree angle between the forearm and the upper arm. This is your starting position.
  3. Step 3. Keeping the upper arms stationary, use the triceps to lift the weights as you exhale until the forearms are parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.
  4. Step 4. After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.
  5. Step 5. Repeat the movement for the prescribed amount of repetitions.
  6. Step 6. Switch arms and repeat the exercise.

Frequently asked questions

Which specific muscles does the one-arm dumbbell triceps extension target?

This isolation exercise primarily targets the triceps brachii, specifically focusing on the lateral and medial heads. It allows for concentrated tension on the back of the arm without involving secondary muscle groups.

How should I position my upper arm for maximum effectiveness?

Keep your upper arm stationary and parallel to the floor throughout the movement. Only the forearm should move at the elbow joint to ensure the triceps are performing all the work.

What is a common mistake to avoid during the extension?

Avoid using momentum or swinging the dumbbell, which shifts the load to the shoulders. Ensure the elbow does not drop toward the floor, as this reduces the tension on the triceps at the peak of the contraction.

What is a suitable alternative for beginners who struggle with stability?

Beginners can perform the movement with their non-working hand braced on a bench or a sturdy rack for better balance. Alternatively, a cable triceps pushdown provides more consistent tension for those learning the mechanics.

What are the recommended sets and reps for this exercise?

Perform 3 to 4 sets of 10 to 15 repetitions per arm to prioritize hypertrophy and local muscular endurance. Use a lighter weight that allows for a full range of motion and a distinct squeeze at the top.

Sample sets & reps for Standing Bent-Over One-Arm Dumbbell Triceps Extension

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Triceps exercises

  • Band Skull Crusher — band
  • Bench Dips — bodyweight
  • Bench Press - Powerlifting — barbell
  • Bench Press with Chains — barbell
  • Board Press — barbell

See all Triceps exercises →

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