Single Arm Dumbbell Tricep Extension
Elbow extension for triceps with a stable arm. Working one side at a time lets you control each side separately.
- Primary muscleTriceps
- EquipmentDumbbells
- TypeIsolation
- LevelBeginner
- Triceps
- Dumbbells
How to do the Single Arm Dumbbell Tricep Extension
4 steps, in the order you do them.
- Place the weight behind your head with your elbows pointing up and your torso firm.
- Extend your elbows, moving only your forearms and keeping your shoulders steady.
- Bend your elbows again in a controlled way without losing tension.
- Finish your reps on one side and repeat on the other with the same control.
Muscles worked
Common Single Arm Dumbbell Tricep Extension mistakes
What goes wrong most often when you do the Single Arm Dumbbell Tricep Extension, and how to fix it.
The elbow flares out to the side as the dumbbell lowers.
Hold your elbow with your other hand so it points to the ceiling while the dumbbell lowers.
The lower back arches to raise the dumbbell.
Do it seated or with your abs braced so your back doesn't arch as you extend the elbow.
The upper arm moves forward and back on every rep.
Keep your upper arm vertical, next to your ear, and move only your forearm.
Alternatives to the Single Arm Dumbbell Tricep Extension
They work the triceps with other equipment, including options for training at home.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
More triceps exercises
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TRX Tricep ExtensionTriceps · Bodyweight and other
Low Cable Overhead Tricep ExtensionTriceps · Cable machine
Frequently asked questions
What muscles does the Single Arm Dumbbell Tricep Extension work?
The Single Arm Dumbbell Tricep Extension works mainly the triceps.