One Arm Standing Dumbbell Extension Video Guide

Exercise Profile

  • Strength
  • Dumbbell
  • Isolation
  • Push
  • Intermediate
  • None
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Triceps Exercises Diagram Target Muscle Group

Exercise Instructions

  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.

Exercise Tips:

  1. Use a long range of motion and do not lock your elbow out at the top of the movement.
  2. Keep your upper arms as still as possible, allowing your forearms to drive the movement.

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8 Comments+ Post Comment

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

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

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

Focus one arm at once

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

Great exercise. Why so many random down votes

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Posted 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)

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

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

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

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

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


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