Dumbbell One-Arm Triceps Extension
An isolation exercise for the triceps performed one arm at a time, with a dumbbell overhead.
Secondary muscles
How to do it
- 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.
Form cues
- Keep upper arm vertical
- Only move forearm
- No swinging
- Full elbow extension
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.
