Standing Bent-Over One-Arm Dumbbell Triceps Extension
How to do the Standing Bent-Over One-Arm Dumbbell Triceps Extension
- 1
With a dumbbell in one hand and the palm facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.
- 2
The upper arm should be close to the torso and parallel to the floor while the forearm is pointing towards the floor as the hand holds the weight. Tip: There should be a 90-degree angle between the forearm and the upper arm. This is your starting position.
- 3
Keeping the upper arms stationary, use the triceps to lift the weights as you exhale until the forearms are parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.
- 4
After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.
- 5
Repeat the movement for the prescribed amount of repetitions.
- 6
Switch arms and repeat the exercise.
How to program the Standing Bent-Over One-Arm Dumbbell Triceps Extension
Sets and reps
As an isolation movement, the Standing Bent-Over One-Arm Dumbbell Triceps Extension is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Standing Bent-Over One-Arm Dumbbell Triceps Extension is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Standing Bent-Over One-Arm Dumbbell Triceps Extension work?
The Standing Bent-Over One-Arm Dumbbell Triceps Extension primarily targets the Triceps. It also recruits the Shoulders as supporting muscles.
What equipment do I need for the Standing Bent-Over One-Arm Dumbbell Triceps Extension?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Standing Bent-Over One-Arm Dumbbell Triceps Extension should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
