How to do the Dumbbell Standing One Arm Extension
Dumbbell Standing One Arm Extension is a beginner single-joint isolation pushing exercise targeting the Triceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Shoulders.
Dumbbell Standing One Arm Extension demonstration · © GymiaFit
Dumbbell Standing One Arm Extension at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Shoulders
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Standing One Arm Extension step by step
- 1Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
- 2Raise the dumbbell overhead, fully extending your arm.
- 3Keep your upper arm close to your head and perpendicular to the ground.
- 4Slowly lower the dumbbell behind your head, bending your elbow.
- 5Pause for a moment, then raise the dumbbell back to the starting position.
- 6Repeat for the desired number of repetitions.
Dumbbell Standing One Arm Extension — questions
What muscles does the Dumbbell Standing One Arm Extension work?
The Dumbbell Standing One Arm Extension primarily targets the Triceps. It also recruits the Shoulders as secondary movers.
What equipment do I need for the Dumbbell Standing One Arm Extension?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Standing One Arm Extension suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Standing One Arm Extension?
Dumbbell Decline Triceps Extension, Dumbbell Incline Triceps Extension, Dumbbell Incline Two Arm Extension train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Standing One Arm Extension demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.