How to do a Single Arm Dumbbell Tricep Extension
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Single Arm Dumbbell Tricep Extension
Target muscles worked
Instructions for Proper Form
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.
- Sit on a bench while maintaining a firm core.
- Grab ahold of a dumbbell with your left hand and press it overtop of your left shoulder with your palm facing forward.
- Brace your core and keep your upper arm vertical with the floor as you flex your elbow to lower the dumbbell behind your head.
- Keep the dumbbell close to your body as you lower it behind you until your forearm touches your bicep.
- Raise the dumbbell back to the starting position and repeat with the opposite side.
Common Form 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.
Weight & 1 Rep Max Calculator
Average Single Arm Dumbbell Tricep Extension standards by male, female, weight, age and height
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.
- beginner8reps17.5lbs1 Rep Max22.5lbs
- intermediate8reps22.5lbs30lbs
- advanced8reps25lbs30lbs
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Alternatives & Variations to Single Arm Dumbbell Tricep Extension
1. Seated Tricep Press
97.4 mSCORESWAPPED 3,300 TIMESSeated Tricep Press is an isolation exercise that targets your triceps. The positioning of the dumbbell varies from many other tricep exercises, which is great for adding some variety to your exercise selection. By positioning the dumbbell overhead you can ensure that you’re taking your triceps through their full range of motion.
2. Dumbbell Kickbacks
93.7 mSCORESWAPPED 2,333 TIMESDumbbell Kickbacks are an isolation exercise that target the triceps. The use of dumbbells prevents you from compensating for any strength discrepancies between sides. The movement itself is simple and easy to perform, making this a great exercise for beginners, and plenty of variations exist for more advanced users looking to add more difficulty and complexity to the movement.
3. Standing Dumbbell Tricep Extension
77.1 mSCORESWAPPED 2,264 TIMESLike other Dumbbell Tricep Extensions, this is an isolation movement that targets triceps. By performing this exercise while standing instead of seated, you add a small amount of instability to the movement. In addition, performing this exercise while standing can make this a more beneficial variation for developing functional strength in your triceps.
4. Dumbbell Skullcrusher
98.4 mSCORESWAPPED 1,745 TIMESDumbbell Skullcrusher is an isolation exercise that targets your triceps. Unlike some skull crusher variations, the use of dumbbells prevents you from compensating for any differences in strength between sides, as well as adding some instability to the movement.
5. Bench Dip
93.8 mSCORESWAPPED 1,404 TIMESBench Dip is a variation on the standard Dip. Like other Dip variations, this is a compound, bodyweight exercise that primarily targets your triceps. Because your feet are still on the ground, this tends to be an easier variation, and a great way to build tricep strength as you work towards full bodyweight dips.
6. Cable Tricep Pushdown
97.9 mSCORESWAPPED 1,210 TIMESThis is an isolation exercise that targets the triceps. This exercise is very similar to other cable tricep exercises with the exception of using a flat bar instead of other handle attachments. This keeps your hands palms down, and reduces the demand for stabilizing your wrist during the movement.
7. Cable Rope Tricep Extension
99.1 mSCORESWAPPED 1,060 TIMESThis is an isolation triceps exercise. The use of cables gives you more control over where the resistance is coming from, allowing you to keep more tension in your triceps compared to equipment like dumbbells. Because you can easily adjust the weight on a cable machine this is also a great exercise for performing drop sets, and burning out your triceps.
- Intermediate
- Triceps
- Rope Cable
8. Dumbbell Tricep Extension
86.6 mSCORESWAPPED 999 TIMESThe Dumbbell Tricep Extension isolates the triceps, promoting muscle growth and strength. Performed either standing or seated, it involves extending the arms above the head with a dumbbell, focusing on tricep contraction and control during the movement. This exercise enhances arm aesthetics and supports upper body strength, making it essential for a balanced arm workout routine.
9. Cable One Arm Tricep Side Extension
85.1 mSCORESWAPPED 725 TIMESLike other Tricep Extension variations, this exercise is an isolation movement that targets the triceps. By performing this exercise one side at a time, you remove the risk of compensating for any strength discrepancies between sides. In addition, this exercises forces you to work your triceps in a different plane than many typical tricep exercises.
- Intermediate
- Triceps
- Rope Cable
10. Cobra Triceps Extension
78.5 mSCORESWAPPED 628 TIMESCobra Triceps Extension is a variation on the standard Push Up. This is a compound, bodyweight exercise that primarily targets your triceps. This is a great exercise for anyone working towards performing push ups, especially if triceps are the weak link.