Standing One-Arm 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 Standing One-Arm Dumbbell Triceps Extension is an effective isolation exercise that primarily targets the triceps while also engaging the shoulders for stability. Performed by holding a dumbbell in one hand and extending the arm overhead, this movement emphasizes the long head of the triceps, helping to build strength and definition. Maintaining proper posture with a tight core is essential to prevent strain on the shoulders and lower back. This exercise is ideal for improving arm strength, enhancing muscle symmetry, and increasing overall upper-body endurance.
How to Perform
Starting Position: Stand upright with your feet shoulder-width apart, maintaining a strong core and a neutral spine. Hold a dumbbell in one hand with an overhand grip (palm facing forward).
Lift the Dumbbell: Raise the dumbbell overhead by fully extending your arm, keeping your elbow close to your head. Your other hand can rest on your hip or support your working arm for stability.
Lower the Dumbbell: Slowly bend your elbow, lowering the dumbbell behind your head until your forearm is just past parallel to the floor. Keep your upper arm stationary and avoid flaring your elbow outward.
Stretch and Engage: Pause briefly at the bottom position, feeling the stretch in your triceps while keeping tension in the muscle.
Extend the Arm: Press the dumbbell back up by extending your elbow until your arm is fully straightened overhead. Focus on using your triceps to drive the movement.
Repeat and Switch Sides: Perform the desired number of reps, then switch arms and repeat the same steps to ensure balanced muscle development.
Maintain Control: Throughout the movement, keep your core engaged, avoid arching your back, and move in a slow, controlled manner to maximize effectiveness and prevent 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
Keep Your Core Engaged: Maintain a strong core to prevent arching your lower back.
Elbow Position Matters: Keep your elbow close to your head and avoid excessive outward flaring.
Control the Movement: Lower the dumbbell slowly and press back up in a controlled manner to maximize muscle activation.
Avoid Using Momentum: Do not swing the dumbbell; rely solely on your triceps to perform the movement.
Full Range of Motion: Lower the dumbbell until your forearm is just past parallel to the floor for a full stretch.
Stable Stance: Keep your feet shoulder-width apart for better balance and support.
Breathe Properly: Inhale as you lower the dumbbell and exhale as you extend your arm back up.
Use an Appropriate Weight: Choose a dumbbell that challenges you but allows proper form throughout the set.
Maintain Shoulder Stability: Keep your shoulder steady to prevent unnecessary strain or movement.
Switch Sides Evenly: Perform the same number of reps on both arms to ensure balanced muscle development.
How Not to Perform
Do Not Arch Your Back: Leaning backward to lift the weight shifts tension away from the triceps and increases the risk of lower back strain. Keep your core engaged and maintain a neutral spine.
Avoid Flaring Your Elbow Outward: Letting your elbow move too far to the side reduces triceps activation and can put unnecessary strain on the shoulder joint. Keep it close to your head.
Do Not Use Excessive Weight: Lifting too heavy can lead to improper form, excessive shoulder involvement, and potential injury. Use a weight that allows controlled reps with full range of motion.
Avoid Using Momentum: Swinging the dumbbell or rushing through the movement reduces triceps engagement and wastes energy. Perform the exercise slowly and with control.
Do Not Lock Your Elbow at the Top: Fully extending your arm is essential, but hyperextending or locking your elbow can cause joint strain. Keep slight tension in the muscle at the top.
Do Not Drop the Dumbbell Too Low: Lowering the dumbbell too far behind your head can overstretch the triceps and strain the shoulder. Stop when your forearm is slightly past parallel to the floor.
Do Not Neglect Proper Breathing: Holding your breath or breathing irregularly can cause unnecessary tension. Inhale as you lower the dumbbell and exhale as you extend your arm.
Avoid an Unstable Stance: Standing with your feet too close together can make you unbalanced. Keep them shoulder-width apart for better stability and control.
Do Not Rely on the Shoulder to Lift: If you feel the movement more in your shoulder than your triceps, your form is incorrect. Keep your upper arm stationary and focus on extending your elbow.
Do Not Rush Through Reps: Performing the exercise too quickly reduces time under tension, limiting muscle activation. Slow down and focus on the contraction with each rep.
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.
