One Arm Tricep Extension


Pro Tip

Take extra care to avoid accidentally hitting your head with the dumbbell on the way down.


How To

  1. Sit with your feet and butt firmly planted and one arm flexed behind your head holding a dumbbell.
  2. With your other hand on your hip exhale and extend the dumbbell overhead, focusing on keeping your upper arm from moving.
  3. Continue until your arm is straight and the dumbbell is overhead.
  4. Inhale and allow your arm to bend, returning to the starting position.
  5. After all reps are completed, switch sides and repeat the movement. 10 reps prescribed means you should perform 10 reps on each side (20 total).

Primary Muscle Groups

Lower Tricep

Lower tricep, close to your elbow.

Upper Tricep

Upper region of your tricep.


Secondary Muscle Groups

Obliques

Outer sides of your abdomen.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Outer Tricep

Outer region of your tricep.


Equipment

Dumbbells

When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates.

Flat Bench Without Rack

If you can't find this bench, consider using a flat bench with rack instead. If your exercise requires you to use a barbell or bar, you cannot substitute. If you do not need to use either, you probably can substitute.


Variations

Exercises that target the same primary muscle groups and require the same equipment.


Alternatives

Exercises that target the same primary muscle groups with different equipment