Standing One-Arm Dumbbell Triceps Extension

Standing One-Arm Dumbbell Triceps Extension is a strength - asymmetrical 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, Forearm muscles
Exercise type: Strength - asymmetrical elbow extension

Exercise technique

Base
Plant your feet shoulder-width apart.
Lift into position
Safely bring the dumbbell overhead on one arm.
Grip
Wrap your hand securely around the dumbbell and align your wrist with your forearm.
Upper arm
Keep your elbow comfortably upright beside your head.
Lower
Bend your forearm to bring the dumbbell behind your head.
Extend
Use your triceps to extend your elbow without moving your upper arm.
Switch
Lower the dumbbell to your shoulder under control before switching sides.

Key technique points

Resist leaning sideways.
Do not force your elbow against your head.
Brace your glutes and abdominals.
Choose a bottom angle that is comfortable for your shoulder.
Do not drop your head forward.
Exhale as you extend.

Common mistakes

Bending the waist sideways

Do not carry the single-arm overhead load by leaning your torso.

Swinging the elbow

Do not add shoulder movement to the triceps extension.

Striking the back of the neck with the dumbbell

Do not choose the range behind your head without control.

Dropping the wrist

Do not hold the dumbbell out of line with your forearm.

Arching backward at the waist

Do not complete the extension by lifting your ribs.

Switching sides in the air

Do not pass the weight between hands overhead without control.

Frequently asked questions