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Dumbbell Standing Bent-Over One-Arm Triceps Extension
Stand with feet shoulder-width apart, hinge forward at the hips with a straight back, and hold a dumbbell in one hand with your upper arm close to your torso and elbow bent. Keeping your upper arm still, extend your forearm backward until your arm is straight, then lower the dumbbell back with control. Focus on keeping your back flat and core engaged throughout the movement.
- Target muscles
- Triceps
- Also works
- Shoulders, Upper back
- Equipment
- Dumbbell
- Training style
- Gym-based, Home
- Logged as
- Weight and reps
- Popularity
- 75 of 100
Dumbbell Standing Bent-Over One-Arm Triceps Extension: how to do it
- Begin by standing with your feet shoulder-width apart, holding a dumbbell in one hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and your torso almost parallel to the ground.
- Hold the dumbbell with a neutral grip (palm facing inward) and position your upper arm close to your torso, with your elbow bent at a 90-degree angle.
- Keeping your upper arm stationary, extend your forearm backward by straightening your elbow until your arm is fully extended.
- Pause briefly at the top of the movement, ensuring your triceps are fully engaged.
- Slowly lower the dumbbell back to the starting position with control.
- Repeat for the desired number of repetitions, then switch arms.
Common mistakes
Avoid rounding your back or swinging the dumbbell with momentum. Keep your upper arm stationary, hinge at the hips properly, and use a controlled movement to protect your joints and target the triceps effectively.
Alternatives
More Triceps exercises
Questions about Dumbbell Standing Bent-Over One-Arm Triceps Extension
What muscles does the Dumbbell Standing Bent-Over One-Arm Triceps Extension work?
This exercise primarily targets the triceps on the back of your upper arm. It also engages the shoulders and upper back muscles for stability, especially when maintaining the bent-over position.
Do I need special equipment to perform the Dumbbell Standing Bent-Over One-Arm Triceps Extension?
You only need a single dumbbell to perform this movement. If you don’t have a dumbbell, you can substitute with a kettlebell, a water bottle, or any similarly weighted object for home workouts.
Is the Dumbbell Standing Bent-Over One-Arm Triceps Extension suitable for beginners?
Yes, it can be performed by beginners using light weights and focusing on proper form. Start with a manageable load to practice keeping your back flat and core engaged before increasing weight or reps.
What are common mistakes to avoid with the Dumbbell Standing Bent-Over One-Arm Triceps Extension?
Avoid rounding your back or swinging the dumbbell with momentum. Keep your upper arm stationary, hinge at the hips properly, and use a controlled movement to protect your joints and target the triceps effectively.
How many sets and reps should I do for the Dumbbell Standing Bent-Over One-Arm Triceps Extension?
For general strength, perform 3 sets of 8–12 reps per arm. Beginners can start with 2 sets of 10 reps using a lighter weight, focusing on technique before progressing.
What safety tips should I follow during the Dumbbell Standing Bent-Over One-Arm Triceps Extension?
Always keep your core engaged and maintain a neutral spine throughout the movement. Use a weight you can control without strain, and avoid locking your elbow at the end of the extension to reduce joint stress.
Are there variations of the Dumbbell Standing Bent-Over One-Arm Triceps Extension?
Yes, you can perform it seated for added stability or use a cable machine for constant tension. Another variation is doing it with both arms simultaneously, which saves time and increases overall arm work.