How to do a Single Arm Dumbbell Tricep Extension

Authored by Fitbod

About Single Arm Dumbbell Tricep Extension

Sets Logged
1,439,198
Popularity Rank
114th
Difficulty
Beginner
Triceps Strength
92 mSCORE 12th
Equipment Required
Primary Muscles
Secondary Muscles
None

Instructions: How To

This exercise is a variation on the more standard Dumbbell Tricep Extension. Like other tricep extensions, this is an isolation movement that targets your triceps. By performing this exercise with a single arm, you add more instability to the movement, as well as prevent yourself from compensating for any strength discrepancies between sides.

  1. Sit on a bench while maintaining a firm core.
  2. Grab ahold of a dumbbell with your left hand and press it overtop of your left shoulder with your palm facing forward.
  3. Brace your core and keep your upper arm vertical with the floor as you flex your elbow to lower the dumbbell behind your head.
  4. Keep the dumbbell close to your body as you lower it behind you until your forearm touches your bicep.
  5. Raise the dumbbell back to the starting position and repeat with the opposite side.

Common Mistakes

  • Limit Range of Motion at the Top

    Make sure you’re keeping tension on your triceps at the top of the movement. Many lifters will lock out their arms with the weight directly over their elbow. This gives your triceps time to rest between reps. Limit your range of motion so there’s always tension on your triceps.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    10
    lbs
    1 Rep Max
    12.5
    lbs
  • intermediate
    8
    reps
    12.5
    lbs
    15
    lbs
  • advanced
    8
    reps
    15
    lbs
    20
    lbs

Enter your stats to calculate your Sets & Reps