Dumbbell One-Arm Triceps Extension

Dumbbell One-Arm Triceps Extension is a resistance exercise – triceps elbow extension exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles

Triceps brachii

Secondary muscles

Anconeus, Deltoid (stabilization), Serratus anterior, Forearms

Exercise type

Resistance exercise – triceps elbow extension

Exercise technique

1. Position

   Sit with back support or stand balanced, keeping your torso upright.

2. Overhead

   Safely bring the dumbbell from your shoulder to overhead with one arm.

3. Upper arm

   Keep your upper arm upright beside your head; your free hand may provide light guidance.

4. Bend

   Slowly bend your elbow to lower the dumbbell behind your head.

5. Bottom control

   Stop at a comfortable range without changing your upper-arm position.

6. Extend

   Exhale and extend your forearm upward to return the dumbbell to the start.

7. Repeat

   Maintain the elbow path; after the set, lower the load to your shoulder with control and switch sides.

Key technique points

• Keep your upper arm beside your head.
• Do not lift the load with your free hand.
• Do not force your elbows inward.
• Keep your wrist comfortably aligned.
• Do not bend your lower back sideways.
• Move slowly behind your head.

Common mistakes

Dropping the upper arm

Do not lower your elbow in front of your chest during the descent; perform the extension with the upper arm fixed beside your head.

Leaning sideways

Do not tilt your torso away to make room for the dumbbell; maintain rib-pelvis alignment.

Assisting with the free hand

Do not push the dumbbell with the guiding hand; carry the load with the working triceps.

Flaring the elbow

Do not open the arm farther sideways each repetition; maintain a fixed width suited to your shoulder.

Hitting the neck

Do not touch the dumbbell to your neck at the bottom; reverse with control within a comfortable joint range.

Forceful lockout

Do not extend by jarring the elbow backward; straighten with muscular control and stop.

Frequently asked questions

Dumbbell One-Arm Triceps Extension: why is “Dropping the upper arm” a mistake?

Do not lower your elbow in front of your chest during the descent; perform the extension with the upper arm fixed beside your head.

Dumbbell One-Arm Triceps Extension: why is “Leaning sideways” a mistake?

Do not tilt your torso away to make room for the dumbbell; maintain rib-pelvis alignment.

Dumbbell One-Arm Triceps Extension: why is “Assisting with the free hand” a mistake?

Do not push the dumbbell with the guiding hand; carry the load with the working triceps.

Dumbbell One-Arm Triceps Extension: why is “Flaring the elbow” a mistake?

Do not open the arm farther sideways each repetition; maintain a fixed width suited to your shoulder.

Dumbbell One-Arm Triceps Extension: why is “Hitting the neck” a mistake?

Do not touch the dumbbell to your neck at the bottom; reverse with control within a comfortable joint range.

Dumbbell One-Arm Triceps Extension: why is “Forceful lockout” a mistake?

Do not extend by jarring the elbow backward; straighten with muscular control and stop.

What should I focus on when doing Dumbbell One-Arm Triceps Extension?

Keep your upper arm beside your head. Do not lift the load with your free hand. Do not force your elbows inward. Keep your wrist comfortably aligned. Do not bend your lower back sideways. Move slowly behind your head.

Related exercises

• Band Triceps Pushdown
• Overhead Cable Triceps Extension
• Chest Dip
• Decline Push-up
• Dumbbell Triceps Kickback
• Exercise Guide

Add this exercise to your program with your coach

If you have a health condition, consult a qualified professional.