Single-Dumbbell 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
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single Dumbbell Triceps Extension is an effective isolation exercise primarily targeting the triceps, with secondary engagement of the shoulders. To perform the exercise, hold a dumbbell with both hands, raising it overhead with your arms fully extended. From this position, slowly lower the dumbbell behind your head by bending your elbows, then extend your arms to raise the dumbbell back to the starting position. This exercise isolates the triceps by focusing on the extension of the elbow joint, while the shoulders assist in stabilizing the movement. It's an excellent way to build tricep strength and definition, requiring only a dumbbell for equipment.
How to Perform
Starting Position:
Stand up straight with your feet shoulder-width apart. Hold a dumbbell with both hands, gripping it by the ends (one hand on each side of the dumbbell). Raise the dumbbell overhead, keeping your arms fully extended and elbows close to your head. Your palms should be facing upward, supporting the weight of the dumbbell.
Engage Core and Posture:
Engage your core muscles to maintain stability throughout the movement. Keep your back straight and avoid arching or leaning back during the exercise.
Lower the Dumbbell:
Slowly lower the dumbbell behind your head by bending your elbows. Keep your upper arms stationary and close to your head. Your forearms should be the only part of your arms moving during this phase. Lower the dumbbell until your elbows are bent at about 90 degrees, or slightly more, depending on your flexibility and comfort.
Control the Movement:
Focus on controlling the movement in both directions (lowering and lifting the dumbbell). Do not let the weight fall quickly or rely on momentum.
Extend Your Arms:
Once the dumbbell reaches the lowest position, press your forearms upward, extending your elbows to return the dumbbell to the starting position. As you press the dumbbell back up, make sure to fully extend your arms overhead, engaging the triceps.
Maintain Elbow Position:
Keep your elbows stationary and close to your head throughout the exercise. Avoid letting your elbows flare out to the sides, as this reduces the effectiveness of the exercise for targeting the triceps.
Repeat the Movement:
Perform the movement slowly and with control for the desired number of repetitions. Focus on squeezing the triceps at the top of the movement when your arms are fully extended.
★ 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
Keep your elbows close to your head to maximize triceps engagement.
Avoid flaring your elbows out to the sides, as this reduces the effectiveness for triceps activation.
Focus on a slow and controlled movement, both when lowering and raising the dumbbell.
Ensure your core is engaged throughout the exercise to protect your lower back.
Use a weight that allows you to control the movement without straining your shoulders or elbows.
Don’t use momentum to lift the weight—perform each rep with proper form.
Keep your upper arms stationary to isolate the triceps and avoid shoulder involvement.
Full extension at the top of the movement is crucial for fully activating the triceps.
Be mindful of your breathing: inhale as you lower the weight, exhale as you push it back up.
If you feel discomfort in your shoulders, reduce the weight or adjust your form.
How Not to Perform
Do Not Let Your Elbows Flare Out:
Allowing your elbows to move outward during the lowering phase shifts the focus away from the triceps and places unnecessary strain on the shoulders. Keep your elbows close to your head to effectively target the triceps.
Do Not Use Excessive Weight:
Using too heavy a dumbbell can cause you to lose control of the movement and may lead to improper form, particularly in the shoulders and elbows. Choose a weight that you can control throughout the exercise without straining.
Avoid Using Momentum:
Do not rely on jerking or swinging the dumbbell. This not only wastes energy but reduces the effectiveness of the exercise. Perform the movement in a controlled, slow manner to maintain muscle engagement.
Do Not Arch Your Lower Back:
Arching your lower back while pressing the dumbbell overhead can put unnecessary pressure on your spine and increase the risk of injury. Keep your back neutral and engage your core to stabilize your torso.
Do Not Let Your Upper Arms Move:
Keep your upper arms stationary throughout the movement. If your upper arms move or sway, the focus will shift away from the triceps, and the shoulders will take on more work than necessary.
Do Not Overextend at the Top:
Fully extending your arms is important, but hyperextending the elbows beyond a straight line can cause joint strain. Keep your arms extended, but avoid overextension to protect the elbow joint.
Do Not Rush the Exercise:
Avoid performing the exercise too quickly. Rushing the movement reduces time under tension for the triceps and decreases its effectiveness. Slow down the tempo to ensure maximum muscle activation.
Do Not Hold Your Breath:
Holding your breath during the movement can increase pressure in your chest and head. Make sure to breathe throughout the exercise—inhale while lowering the dumbbell and exhale as you raise it.
Do Not Allow Your Shoulders to Lift or Shrug:
Your shoulders should remain relaxed and stable during the exercise. If you raise your shoulders or shrug them while performing the movement, you risk tension and strain in the shoulder area.
Do Not Perform the Exercise with Poor Posture:
Avoid slouching or leaning backward. Maintain an upright posture with your chest open, shoulders back, and core engaged to avoid unnecessary strain and maximize efficiency.
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.
