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Standing One-Arm Dumbbell Triceps Extension

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

Beginner level · Equipment: Dumbbell · Isolation · Push

Primary muscles: Triceps Secondary muscles: Chest, Shoulders

How to perform Standing One-Arm Dumbbell Triceps Extension

  1. Step 1. To begin, stand up with a dumbbell held in one hand. Your feet should be about shoulder width apart from each other. Now fully extend the arm with the dumbbell over your head. Tip: The small finger of your hand should be facing the ceiling and the palm of your hand should be facing forward. The dumbbell should be above your head.
  2. Step 2. This will be your starting position.
  3. Step 3. Keeping your upper arm close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearm touch your bicep. Tip: The upper arm should remain stationary and only the forearm should move. Breathe in as you perform this step.
  4. Step 4. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
  5. Step 5. Repeat for the recommended amount of repetitions.
  6. Step 6. Switch arms and repeat the exercise.

Frequently asked questions

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

This exercise primarily targets the triceps brachii, with a significant emphasis on the long head due to the overhead shoulder position. No secondary muscle groups are significantly involved in the movement.

How should I position my elbow to ensure proper form during the extension?

Keep your upper arm vertical and tucked close to your head throughout the set. Avoid letting the elbow flare outward, as this shifts tension away from the triceps and increases shoulder strain.

What is a common mistake to avoid when performing this overhead movement?

Many lifters excessively arch their lower back to compensate for poor shoulder mobility. Maintain a neutral spine by engaging your core and glutes to stabilize the torso during the lift.

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

The seated version of this exercise provides more spinal support and stability for beginners. Alternatively, a cable overhead extension offers more consistent tension throughout the entire range of motion.

How should I program this exercise for optimal triceps hypertrophy?

Perform 3 to 4 sets of 10 to 15 repetitions using a moderate weight. This isolation movement is most effective when performed after heavy compound pressing exercises to fully fatigue the triceps.

Sample sets & reps for Standing 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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