Standing One-Arm Dumbbell Triceps Extension

Triceps

Standing One-Arm Dumbbell Triceps Extension

Standing One-Arm Dumbbell Triceps Extension (Start)

Standing One-Arm Dumbbell Triceps Extension (End)

LevelBeginner EquipmentDumbbell MechanicIsolation ForcePush

An overhead dumbbell extension done with one arm that isolates the triceps and stretches the long head.

Strength

Primary musclesTriceps

Secondary musclesChest Shoulders

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 3.9 kcal/min

Estimate range 17–28 kcal (±25 %)

Muscle mass worked10 %

Effort during a set6.5 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

1Stand with your feet shoulder width apart and hold a dumbbell in one hand.
2Press the dumbbell overhead, palm facing forward, and keep your elbow pointing up beside your head.
3Brace your core and support your upper arm with your other hand if you wish.

How to perform

1Bend your elbow to lower the dumbbell behind your head until you feel a stretch in your triceps.
2Keep your upper arm vertical and close to your ear.
3Extend your elbow to press the dumbbell back to the top.
4Squeeze the triceps at lockout and repeat before switching arms.