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Standing Dumbbell Bent Over One-Arm Triceps Extension

A single-arm bent-over triceps extension that isolates one arm at a time so you can focus on strict lockout and correct side-to-side imbalances.

ArmsDumbbellElbow extension
GoLightWeight mediadumbbell-standing-bent-over-one-arm-triceps-extension

Demonstration coming soon

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Primary

Triceps

Secondary

Rear deltoidsSpinal erectorsCore

Equipment

Dumbbell

Pattern

Elbow extension

Setup

  1. 01Hold a dumbbell in one hand with a neutral grip.
  2. 02Hinge at the hips until the torso is near parallel with the floor.
  3. 03Brace the free hand on the front thigh or a bench for support.
  4. 04Raise the working upper arm beside the torso, parallel to the floor.

Execution

  1. 01Extend the elbow until the arm is straight in line with the torso.
  2. 02Hold the contraction for a beat at full lockout.
  3. 03Lower the forearm slowly back to a 90 degree elbow bend.
  4. 04Finish the set, then switch arms and match the reps.

Checkpoints

  • -Upper arm stays parallel to the floor for every rep.
  • -Shoulders stay square instead of rotating toward the working arm.
  • -Elbow reaches complete lockout each rep.
  • -The supporting hand keeps the spine neutral.

Common mistakes

  • -Swinging the dumbbell with shoulder momentum.
  • -Letting the elbow sag below the torso line.
  • -Twisting the torso open to lift a heavier weight.
  • -Cutting the range short of lockout.

Programming notes

  • -Use 3 sets of 10 to 15 reps per arm with a strict tempo.
  • -Start with the weaker arm and match its reps with the stronger arm.
  • -Load stays light; the peak contraction is the point of the exercise.

Related exercises

One-Arm Dumbbell Kickback

Dumbbell / Arms

Standing Dumbbell Bent Over Two-Arm Triceps Extension

Dumbbell / Arms

Standing One-Arm Cable Triceps Extension

Cable / Arms

Seated One-Arm Dumbbell Kickback

Dumbbell / Arms

Out now

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