Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePush
  • Experience LevelIntermediate
  • Secondary Muscles
Target Muscle Group


Triceps Muscle Anatomy Diagram

One-Arm Standing Dumbbell Extension Overview

  1. Get into the starting position for the standing one-arm dumbbell extension by grasping a dumbbell in your left hand and holding it above your head with your palm facing forward.
  2. Your elbow should be slightly bent. You can use your right arm to stabilize your body.
  3. Begin the movement by bending at the elbow only and slowly lowering the dumbbell behind your neck.
  4. Once the dumbbell is down as far as possible, slowly raise it back to the starting position.
  5. Do not lock your elbow out at the top of the movement, and then repeat for desired reps.

One-Arm Standing Dumbbell Extension Instructions

  • Use a long range of motion and do not lock your elbow out at the top of the movement.
  • Keep your upper arms as still as possible, allowing your forearms to drive the movement.
Fratton tetley
Posted on: Sun, 02/20/2022 - 15:20

Is it okay to do this exercise but sitting down? I’m hitting the ceiling!

M&S Team Badge
Posted on: Wed, 02/23/2022 - 20:09

I actually prefer doing them sitting down, Fratton. Go for it!

Fernando Robles
Posted on: Fri, 02/05/2021 - 07:44

So for someone just starting who is completely out of shape these sets are especially confusing and seem a little much especially not knowing the weight to use in accordance to my weight and age if that matters, cause ultimately I find myself working out with very little knowledge and comepletely destroying my body and not be able to work out the next day, so what do you suggest I do? I really want to work out ?

M&S Team Badge
Posted on: Fri, 02/05/2021 - 08:42

Hey Fernando - which workout are you referencing?

Posted on: Sat, 05/16/2015 - 00:25

what is the difference between doing it with one hand or doing with two hands

Posted on: Wed, 06/17/2015 - 11:02

Focus one arm at once

down votes
Posted on: Mon, 11/11/2013 - 15:43

Great exercise. Why so many random down votes

Posted on: Tue, 07/09/2013 - 14:15

This is another excercise that hit my triceps hard, i prefer it cause its pretty hard to do, so i do 4 sets of high'ish reps, and low weight.(as high as my weaker left tricep can go anyway, which is roughly 12-15)

Posted on: Sat, 05/18/2013 - 05:46

This exercise burns so much. No pain, no gain!

cc nel
Posted on: Fri, 03/01/2013 - 03:44

I am going to try it other exercises do not work properly for me

Posted on: Sun, 01/13/2013 - 11:21


Posted on: Wed, 05/09/2012 - 10:47