Standing Bent-Over One-Arm Dumbbell Triceps Extension
Standing Bent-Over One-Arm Dumbbell Triceps Extension is a strength - unilateral 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: · DynPerformance
- Primary muscles
- Triceps brachii
- Secondary muscles
- Posterior deltoid, Anconeus, Erector spinae, Forearm muscles
- Exercise type
- Strength - unilateral elbow extension
Exercise technique
- Grip
Hold the dumbbell with your palm facing your torso.
- Hinge
Soften your knees and send your hips backward to lean forward.
- Upper arm
Position your working upper arm backward in line with your torso.
- Elbow
Form approximately a right angle with your forearm pointing downward.
- Extend
Keep your upper arm still and lift the dumbbell backward.
- Squeeze
Briefly squeeze your triceps with your arm extended.
- Return
Slowly lower your forearm and settle the weight before switching sides.
Key technique points
- Maintain abdominal pressure in the unsupported hinge.
- Keep your elbow at the same height.
- Keep your wrist straight.
- Choose a light dumbbell.
- Keep your neck in line with your back.
- Exhale as you extend.
Common mistakes
Rotating the torso
Do not let your chest turn sideways as you extend one arm.
Swinging the elbow
Do not throw your arm backward from the shoulder instead of using your triceps.
Straightening through the lower back
Do not make the extension easier by raising your torso.
Curling the wrist
Do not imitate the top range through your wrist joint.
Swinging forward
Do not let the dumbbell swing during lowering.
Lifting the head
Do not compress the back of your neck in the bent-over position.
Frequently asked questions
Standing Bent-Over One-Arm Dumbbell Triceps Extension: why is “Rotating the torso” a mistake?
Do not let your chest turn sideways as you extend one arm.
Standing Bent-Over One-Arm Dumbbell Triceps Extension: why is “Swinging the elbow” a mistake?
Do not throw your arm backward from the shoulder instead of using your triceps.
Standing Bent-Over One-Arm Dumbbell Triceps Extension: why is “Straightening through the lower back” a mistake?
Do not make the extension easier by raising your torso.
Standing Bent-Over One-Arm Dumbbell Triceps Extension: why is “Curling the wrist” a mistake?
Do not imitate the top range through your wrist joint.
Standing Bent-Over One-Arm Dumbbell Triceps Extension: why is “Swinging forward” a mistake?
Do not let the dumbbell swing during lowering.
Standing Bent-Over One-Arm Dumbbell Triceps Extension: why is “Lifting the head” a mistake?
Do not compress the back of your neck in the bent-over position.
What should I focus on when doing Standing Bent-Over One-Arm Dumbbell Triceps Extension?
Maintain abdominal pressure in the unsupported hinge. Keep your elbow at the same height. Keep your wrist straight. Choose a light dumbbell. Keep your neck in line with your back. Exhale as you extend.
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.