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Upper Arms · Dumbbell
Dumbbell Standing One Arm Extension
Dumbbell Standing One Arm Extension is an intermediate isolation strength exercise that works the triceps (upper arms), with the shoulders assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 5.5 calories per minute.
- Target
- Triceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Triceps · Triceps Brachii
Secondary muscles
- Shoulders · Deltoids
How to do Dumbbell Standing One Arm Extension
- Stand with your feet shoulder-width apart, holding a dumbbell in your right hand and place your left hand to your hip for support. Raise your right arm overhead, extending it fully with your palm facing forward.
- Keep your upper arm stationary and your elbow close to your head. Lower the dumbbell behind your head by bending your elbow.
- Extend your arm back to the starting position by straightening your elbow. Ensure your upper arm remains stationary throughout the movement.
- Repeat for the desired number of repetitions, then switch to the left arm.
Form tips
- Focus on isolating the triceps, minimizing movement in your shoulder and upper arm.
- Maintain a slight bend in your elbow to avoid locking out the joint.
- Breathe out as you extend the dumbbell and inhale as you lower it.
Dumbbell Standing One Arm Extension alternatives
More triceps exercises
Dumbbell Standing One Arm Extension FAQ
What muscles does Dumbbell Standing One Arm Extension work?
Dumbbell Standing One Arm Extension mainly works the triceps in the upper arms (Triceps Brachii). The shoulders work as secondary muscles.
What equipment do you need for Dumbbell Standing One Arm Extension?
You need a dumbbell.
How many sets and reps of Dumbbell Standing One Arm Extension should I do?
Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Standing One Arm Extension good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Dumbbell Standing One Arm Extension burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Standing One Arm Extension?
Other exercises for the triceps include Kettlebell Standing Tricep Extension, Single Arm Overhead Extension Resistance Band, Barbell Standing Overhead Triceps Extension and Band Bent Over One Arm Kickback.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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