Single-Arm Dumbbell Triceps Extension
As the name suggests, the main movement is extending the arms (extension). Performing it with dumbbells allows greater freedom in hand position than the barbell version. This version is also (in principle) safer because the weights are lowered beside the head. In this variation, both arms perform the movement alternately.
Execution Single-Arm Dumbbell Triceps Extension
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1
Sit on a bench with the selected dumbbells placed on your knees.
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2
Lie back on the bench and press the dumbbells straight up, as in the dumbbell chest press.
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3
Bend one arm by moving the dumbbell back and down until it is approximately beside your ear. Keep your upper arm in the same position. The other arm remains extended.
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4
Raise the dumbbell again by extending the bent arm. During this movement, avoid bringing the upper arm forward as well.
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5
Repeat the movement with the other arm.
Active muscles Single-Arm Dumbbell Triceps Extension
- Triceps
- Shoulders (stabilizing)
- Core (stabilizing)
Technique Single-Arm Dumbbell Triceps Extension
- This exercise is considerably more demanding than the dumbbell chest press, so use a relatively light weight.
- Keep your hands far enough apart. The dumbbells extend beyond your hands and can therefore hit your head sooner than expected, especially if you are accustomed to the barbell version.
Possible alternatives:
- Barbell lying triceps extensions ('skull crushers')
- Cable forward triceps extensions with ropes
- Cable overhead triceps extensions with ropes
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