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Dumbbell Standing One Arm Extension

A standing single-arm overhead extension that isolates each triceps and exposes side-to-side strength gaps.

ArmsDumbbellElbow extension

Primary

Triceps brachii

Secondary

AnconeusCore stabilizers

Equipment

Dumbbell

Pattern

Elbow extension

Setup

  1. 01Stand tall with feet hip width apart.
  2. 02Press one dumbbell overhead with a neutral grip.
  3. 03Point the upper arm straight up beside the head.
  4. 04Brace the trunk and steady the ribs.

Execution

  1. 01Bend the elbow to lower the dumbbell behind the head.
  2. 02Descend until a full triceps stretch is felt.
  3. 03Extend the elbow to return to lockout.
  4. 04Finish the set, then switch arms.

Checkpoints

  • -The upper arm stays vertical beside the ear.
  • -The elbow points forward, not flared to the side.
  • -The torso stays tall with no lateral lean.
  • -The ribs stay down; the lower back does not arch.

Common mistakes

  • -Leaning away from the working arm for leverage.
  • -Letting the elbow drift forward at the bottom.
  • -Shortening the range to avoid the stretch.
  • -Arching the lower back on the press to lockout.

Programming notes

  • -Use 2 to 3 sets of 10 to 15 reps per arm.
  • -Use the free hand to brace the working elbow if needed.
  • -Start with the weaker arm and match its reps.

Related exercises

Dumbbell Standing Triceps Extension

Dumbbell / Arms

Dumbbell One Arm Triceps Extension (On Bench)

Dumbbell / Arms

Overhead Tricep Extension

Dumbbell / Arms

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