Dumbbell One Arm Triceps Extension

The Tricep press, also known as "tricep extension", is an isolation exercise that works your triceps.
Beside the triceps, this exercise will also work stabilizing muscles in your shoulders, improving shoulder stability and mobility.

The triceps make up most of your arm, so if you want big arms, you have to train them hard. Just like its name, the triceps are consisted of three muscles, all working together to achieve elbow extension.

This exercise is similar movement to the Overhead Tricep Press. Since a dumbbell with one arm is harder to control, this exercise will require more stabilizing muscles in your shoulders.

Exercise Video

How to do

  1. Stand up straight or sit on a bench and hold one dumbbell over your head with straight arm.
  2. With elbow over the head, lower the forearm behind your head by flexing the elbow, until your forearm are parallel to the floor.
  3. Raise the dumbbell back to the starting position by straightening your arm.
  4. Repeat for the desired reps, then repeat the set with your opposite arms.

  5. The weight should be lowered behind the head, not over it. This is both safer and allows for full range of motion.

    Keep your elbow and upper arm in place, don't flare your elbows to the sides, keep them close to your ears. Moving the elbows will take away the tension from your triceps, making the exercise less effective.

    Make sure not to arch your lower back, and don't move your torso during the movement. If you find it hard to stay stable, use a chair with back support.

    You can do this exercise standing up or sitting down. Doing it standing up will require more of your core muscle to stabilize your torso. Sitting down will give you more stability, especially if you are using back support. You'll usually be able to lift more weight while sitting, since it allows you to focus only on your triceps.

    Make sure to use a weight you can manage well. Holding weights that are too heavy for you over your head might be dangerous.

    This exercise produces a lot of elbow strain. If you have previously injured your elbow joints or feel elbow pain doing this exercise, consider switching to another exercise to avoid injury.

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