Form cues
- Keep upper arm vertical
- Only move forearm
- No swinging
- Full elbow extension
Exercise
Dumbbell One-Arm Triceps Extension
Upper arms, dumbbell
An isolation exercise for the triceps performed one arm at a time, with a dumbbell overhead.
Target: triceps. Also works: anconeus, forearms.
Steps
- Hold dumbbell in one hand, arm extended overhead.
- Support upper arm with free hand if needed.
- Lower dumbbell behind head by bending the elbow.
- Pause when forearm is parallel to ground.
- Extend arm fully to return to starting position.
Common mistakes
- Moving upper arm
- Dropping weight too far
- Allowing elbow to flare
- Rushing movement
Breathing
Inhale as you lower the dumbbell, exhale as you press up.
In the app, search for Dumbbell One-Arm Triceps Extension and add it to a workout.