Dumbbell One-Arm Triceps Extension

Triceps

Dumbbell One-Arm Triceps Extension

Dumbbell One-Arm Triceps Extension (Start)

Dumbbell One-Arm Triceps Extension (End)

LevelIntermediate EquipmentDumbbell MechanicIsolation ForcePush

An overhead extension for one arm that stretches and strengthens the back of the upper arm.

Strength

Primary musclesTriceps

Energy burned

≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 3.0 kcal/min

Estimate range 13–21 kcal (±25 %)

Muscle mass worked4 %

Effort during a set4.5 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Sit on a bench with your back supported, or stand tall, holding one dumbbell.
2Lift it overhead with your arm straight and your palm facing forward.
3Keep your elbow pointing up and close to your head.

How to perform

1Bend at the elbow so the dumbbell travels down behind your head.
2Lower until your triceps feel a firm stretch.
3Straighten your elbow to push the weight back up.
4Repeat, then change arms.