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Triceps Workout (3) – One-Arm Dumbbell Tricep Extension

February 12th, 2009 · 6 Comments ·


If you are looking for an isolation exercise for your triceps, I highly recommend One-Arm Dumbbell Tricep Extension.


  1. Hold dumbbell in right hand and raise overhead to arm’s length.
  2. Stand straight up, with your head up and feet at shoulder width. Keep upper arm close to your head.
  3. Lower dumbbell in a semicircular motion behind your head until you feel a full stretch at your tricep.
  4. Pause briefly at the bottom and return to starting position.
  5. Repeat for your other arm between 8 and 12 repetitions after you finish this set.



  • For beginner, you should sit on the bench (with back support) to do this exercise.
  • One-Arm Triceps Extensions can also be done standing up. In fact, doing this while standing will help train your stabilizer muscles. If you find difficulty in standing still, you can balance yourself by holding on to something with your free hand. Holding like what Arnold shown above the picture or holding your waist with you free hand will help you balancing yourself.
  • Your elbow and upper arm should not move throughout the exercise. If you find your arm shaking too furious, you may want to consider lowering the weight of the dumbbell.
  • Make sure to use full range motion to really get the tricep working hard.
  • It is important to do this as strictly as possible and looking in the mirror helps you to check your form.




Category: Triceps

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6 responses so far ↓
  • Magdalene // Feb 12, 2009 at 4:27 PM

    what would the difference in benefit be between the one arm dumbbell tricep extension and using both arm together to do the extension?

  • MikeC // Feb 12, 2009 at 7:46 PM

    Great, been hoping for a new Tricep exercise to appear on here for a while, especially something I can do at home! Cheers Mun!

  • Tom Parker // Feb 14, 2009 at 7:53 PM

    I love dumbbell tricep exercises. You can really feel the pump at the back of your arms when you perform them. I generally do the two arm version with a heavier dumbbell but will have to give this one armed variation a try in the coming weeks.

  • fitnessfabulous // Feb 14, 2009 at 11:31 PM

    this builds tonnes of triceps. another favourite is to hit the chin up bar. just do 3 sets of 15 – you’ll feel so pumped!

  • needa // Feb 16, 2009 at 10:55 PM

    While doing this i feel stress on my neck. Am I do it in a wrong way?.
    Furthermore, I have problem to loose my upper body fat as well.. any suggestion.

  • pasatempo // Jul 21, 2010 at 3:32 AM

    whats your recommendation for triceps dips? i mean how many sets and reps?

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