One Arm Dumbbell Tricep Extension

Muscles One Arm Dumbbell Tricep Extension Works

Main muscleHold a dumbbell overhead, lower it behind your head, then extend your elbows to raise it again. The main muscle driving this movement is your triceps, especially the long head. It stretches at the bottom and contracts to straighten your elbows.

Supporting musclesYour core keeps your lower back from arching, and your rotator cuff helps keep the shoulder joint stable as the dumbbell moves.

How it should feelAs you lower the dumbbell, the backs of your arms should stretch. As you extend, your triceps should shorten and squeeze near the top.

Signs you're offIf your elbows flare out or your lower back arches, your shoulders and back are taking over. If the dumbbell wobbles, your shoulders may be under extra stress.

Remember thisKeep your elbows beside your head and extend by squeezing the backs of your arms.

Muscles used

• Tricepsback of the upper arms
• Coremuscles around the abs, lower back, and pelvis
• Rotator cuffsmall muscles that stabilize the shoulder joint

Setting Up for One Arm Dumbbell Tricep Extension

Setup orderPrepare one dumbbell

• One dumbbell

  Set it like thisPrepare one dumbbell that you can lift with one hand.

  How to checkMake sure you can see the weight markings on the dumbbell, and ensure that the handles or plates are not loose.

Watch out forAvoid starting with loose dumbbell handles loose.

Stance for One Arm Dumbbell Tricep Extension

Foot widthIf standing, place your feet about shoulder-width apart. If seated, place your feet on the floor.

Where your weight goesWhen standing, support yourself through both feet. When seated, support yourself through your hips and feet.

Upper body positionHold the dumbbell with one hand so it can start overhead.

Why it mattersIf your body support is unstable, it becomes harder to control the dumbbell overhead with one hand.

How to Grip for One Arm Dumbbell Tricep Extension

Grip typeHold the dumbbell with the working-side hand, with your palm facing your body.

Grip widthHold the center of the dumbbell handle so both ends are left evenly.

How hard to gripPlace the dumbbell in the middle of your palm and wrap your thumb around it. Keep the back of your hand in line with your forearm.

The Key Point for One Arm Dumbbell Tricep Extension

Keep your elbows from spreading too wide, and slowly lower the dumbbell behind your head and then raise it.

Think of it like thisThe feeling of keeping your elbows by the sides of your head

Before the fixLift it while swinging your body or spreading your elbows wide outwards.

After the fixThe back of one arm stretches out and then tightens, reducing the strain on the shoulder.