One Arm Standing Dumbbell Extension: Video Tutorial & Exercise Guide
| Workout | One Arm Standing Dumbbell Extension |
| Primary Muscle Group | Triceps |
| Secondary Muscle Group | Shoulders |
| Equipment Required | Dumbbell |
| Force Type | Push |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
One Arm Standing Dumbbell Extension: Video Tutorial & Exercise Guide
Secondary Muscles Group
One Arm Standing Dumbbell Extension: Step-by-Step Guide
- Step 1: Stand upright with your feet shoulder-width apart, holding a dumbbell in one hand. Raise your arm above your head, keeping your elbow close to your ear. Your palm should face forward, and the dumbbell should hang behind your head.
- Step 2: Engage your core and keep your torso steady. Slowly lower the dumbbell behind your head by bending your elbow, keeping your upper arm stationary.
- Step 3: Lower the dumbbell until you feel a stretch in your triceps, stopping when your forearm is parallel to the floor.
- Step 4: Extend your arm back up by contracting your triceps, returning the dumbbell to the starting position above your head.
- Step 5: Repeat for the desired number of repetitions, then switch arms.
One Arm Standing Dumbbell Extension: Overview
The One Arm Standing Dumbbell Extension is an isolation exercise that primarily targets the triceps, specifically the long head. By working one arm at a time, this exercise helps to correct muscle imbalances and improve arm strength. This movement can be performed anywhere with a single dumbbell and is excellent for developing upper arm size and definition.
The standing position also engages the core and stabilizing muscles, making it a functional exercise that promotes better balance and coordination.
One Arm Standing Dumbbell Extension: Benefits
This exercise isolates the triceps, helping to build strength and size in the back of the arms. Because it’s performed one arm at a time, it allows for better focus on form and muscle engagement, helping to correct any imbalances between arms. The standing position engages the core and stabilizing muscles, making the exercise more functional and improving overall balance and posture.
The One Arm Standing Dumbbell Extension is simple but highly effective for enhancing upper-arm aesthetics and strength, making it a staple in most upper-body training routines.
One Arm Standing Dumbbell Extension: Pro Tips & Advanced Techniques
Keep your elbow close to your head throughout the movement to prevent flaring out, which could reduce tricep engagement. Focus on a slow, controlled movement, especially during the lowering phase, to increase time under tension. Avoid using momentum to lift the dumbbell, and maintain a tight core to prevent swaying. For added difficulty, you can perform the exercise seated or with a heavier dumbbell, or incorporate pauses at the top or bottom of the movement.
One Arm Standing Dumbbell Extension: Progression Plan
Beginner
Intermediate
Advanced
One Arm Standing Dumbbell Extension: Frequently Asked Questions (FAQs)
What muscles do One Arm Standing Dumbbell Extensions target?
+This exercise primarily targets the triceps, with an emphasis on the long head of the tricep, while also engaging the core for stability.
Can beginners perform One Arm Standing Dumbbell Extensions?
+Yes, beginners can perform this exercise with light weights to focus on mastering form before progressing to heavier dumbbells.
How can I make One Arm Standing Dumbbell Extensions more challenging?
+Increase the weight, slow down the lowering phase to increase time under tension, or add a pause at the top or bottom of the movement.
What common mistakes should I avoid during One Arm Standing Dumbbell Extensions?
+Avoid flaring your elbows out or using momentum to lift the dumbbell. Focus on controlled movements and keeping your elbow close to your head to maximize tricep activation.
How often should I include One Arm Standing Dumbbell Extensions in my routine?
+Incorporate this exercise 1-2 times per week as part of your upper-body or arm workout routine to build stronger, more defined triceps.
