One Arm Dumbbell Tricep Extension

Exercise Summary
Primary Muscle(s) Triceps
Secondary Muscle(s) None
Equipment Dumbbell
Emphasis Isolation
Type Push

One Arm Dumbbell Tricep Extension Instructions

  • Stand in a strong lifting position with a dumbbell in one hand with your feet about shoulder width apart.
    • Chest up and shoulders back.
    • Core is braced with a neutral spine.
    • Eyes are fixated straight ahead with a neutral neck.
  • Press the dumbbell overhead with the arm fully extended. Your palm if facing forward.
    • Elbow is slightly bent and imagine bringing your armpit forward to stabilize your shoulder.
  • Flex your arm at the elbow and lower the dumbbell in a semicircular motion behind your head.
    • Don't be afraid to let your working elbow track slightly toward your mid-line.
  • Initiate the mind-muscle connection of creating and maintaining tension in the tricep throughout the exercise.
  • Your palm will always be facing forward during the exercise execution.
  • Raise the dumbbell back the starting position. 


  • Don't be afraid to let your elbow track slightly on the concentric and eccentric portions of the exercise.
  • Don't let your low back arch as you execute the movement.
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