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Dumbbell Single Arm Tricep Extension

Also known as: Single Arm Tricep Extension (Dumbbell)

BeginnerDumbbell

Perform an overhead single-arm elbow extension with a dumbbell to extend the elbow and work the triceps.

How to do the Dumbbell Single Arm Tricep Extension#

  1. Pick up a dumbbell with one hand and raise it overhead so your upper arm is vertical and your elbow is bent.
  2. Brace your core and keep the upper arm steady next to your head throughout the movement.
  3. Extend your elbow to straighten the arm, lifting the dumbbell overhead while contracting the triceps.
  4. Lower the dumbbell under control by bending the elbow until it returns behind your head.

Muscles worked#

Common mistakes#

Track the Dumbbell Single Arm Tricep Extension in Gript: your previous sets in view while you train, records detected automatically, and an estimated 1RM chart from every hard set.

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Frequently asked questions#

What muscles does the Dumbbell Single Arm Tricep Extension work?

The Dumbbell Single Arm Tricep Extension primarily works the triceps. The front delts assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the front delts, lighten the load and slow the lowering phase.

What equipment do I need for the Dumbbell Single Arm Tricep Extension?

The Dumbbell Single Arm Tricep Extension needs the following: Dumbbell. Nothing beyond that is required to run the movement as described above.

Is the Dumbbell Single Arm Tricep Extension suitable for beginners?

Yes. The Dumbbell Single Arm Tricep Extension is rated beginner: the technique is quick to pick up and forgiving when a rep goes slightly off. Start light and add weight once the form repeats itself without you thinking about it.

What are good alternatives to the Dumbbell Single Arm Tricep Extension?

Dumbbell Push Press, Seated Triceps Press, Dumbbell Skullcrusher all train the same primary muscles as the Dumbbell Single Arm Tricep Extension. Pick whichever one matches the equipment in front of you.

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