Dumbbell Standing Bent Over One Arm Triceps Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Standing Bent Over One Arm Triceps Extension is an effective isolation exercise primarily targeting the triceps, with secondary engagement of the shoulder muscles. Performed while standing and bent forward at the waist, this exercise involves extending one arm backward, focusing on the elbow joint to fully activate the triceps. A dumbbell is the required equipment, which allows for a controlled, concentrated movement. While the triceps are the primary muscle worked, the shoulders play a stabilizing role throughout the movement. This exercise helps to strengthen and define the triceps, contributing to overall upper-arm development and improving elbow extension strength.
How to Perform
Stand with your feet shoulder-width apart, slightly bend forward at the waist while keeping your back neutral and straight. Hold a dumbbell in one hand, allowing your arm to hang straight down with your elbow slightly bent.
Lift your elbow until your upper arm is parallel to the floor. The dumbbell should be hanging downward with your forearm pointing toward the floor.
Without moving your upper arm, slowly extend your forearm backward, aiming to bring the dumbbell in line with your body. Focus on squeezing your triceps at the top of the movement to fully engage them.
Gradually reverse the movement, lowering the dumbbell back to the starting position with complete control. Avoid letting the dumbbell drop too quickly, keeping tension on the muscles throughout.
Perform the desired number of repetitions on one arm, then switch to the other arm. Maintain steady, controlled movements throughout the entire set to ensure optimal muscle engagement and reduce the risk of injury.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Set up your stance: Stand with your feet positioned about shoulder-width apart. Slightly hinge forward from the waist while keeping your spine neutral and straight. Grip the dumbbell with a neutral palm position (palm facing toward your body), and bend your elbow to a 90-degree angle, ensuring your upper arm stays close to your side.
Execute the extension: Extend your arm back until it is fully straight, focusing on fully engaging the triceps. Be sure to control the movement at the top, avoiding any sudden or jerky motions. When extending, do not lock your elbow—this keeps continuous tension on the triceps throughout the exercise.
Focus on controlled motion: As you return the dumbbell to the starting position, do so slowly and with control, ensuring the movement is steady. Avoid relying on momentum or swinging the dumbbell. Instead, engage your triceps to guide the motion, ensuring the muscle is doing the majority of the work.
Avoid unnecessary movements: Keep your core engaged and avoid excessive body movement that could take away from the focus on your triceps. The goal is to isolate the triceps while maintaining a smooth, deliberate motion.
How Not to Perform
Avoid rounding your back: Keep your back straight and your spine neutral throughout the exercise. Rounding or arching your back can put unnecessary strain on your lower back, leading to potential injury. Engage your core to stabilize your body.
Don’t overextend your elbow: While fully extending your arm, avoid locking your elbow at the top of the movement. This can reduce tension on the triceps and increase the risk of hyperextension. Keep a slight bend in the elbow to maintain constant muscle engagement.
Don’t swing the dumbbell: Avoid using momentum to swing the dumbbell backward. Swinging the weight reduces the focus on the triceps and can lead to muscle strain or injury. Perform the movement with slow, controlled motions to isolate the triceps.
Don’t let your shoulder rise: Ensure that your shoulder stays stable and does not rise toward your ear. If you allow your shoulder to lift, it can lead to unnecessary strain on the shoulder joint and take the focus off the triceps. Keep your shoulder down and your arm steady.
Don’t lean too far forward: While it's important to hinge at the waist, be mindful not to lean excessively forward. Over-flexing the hips can strain your lower back. A slight bend at the waist is sufficient to engage the target muscles without compromising your posture.
Avoid jerky movements: Ensure the entire range of motion is smooth, from extending the dumbbell backward to returning it to the starting position. Jerking or rapid movements can lead to muscle strains and reduce the effectiveness of the exercise.
Don’t neglect your grip: Ensure a firm, controlled grip on the dumbbell. A loose grip can lead to instability, making it harder to focus on the triceps and increasing the risk of dropping the weight or losing control.
Don’t neglect the opposite arm: If you’re working one arm at a time, make sure to keep the opposite arm in a stable position, not flailing or swaying, as this can disturb your balance and take energy away from the exercise.
Keep your focus on the triceps: Avoid letting your mind wander during the exercise. Focus on the contraction of the triceps as you extend and squeeze the muscle at the top of the movement. This mental focus ensures that you’re engaging the correct muscle group and not wasting energy elsewhere.
Don’t rush the movement: Take your time with each rep. Rushing the exercise means you may not achieve full muscle contraction, and you may use other muscle groups to complete the motion. Slow, controlled movements will ensure better targeting of the triceps and a more effective workout.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
