Arms
The main area this variation is designed to train.
Exercise guide
Dumbbell One-Arm Triceps Extension
Learn how to do the Dumbbell One-Arm Triceps Extension exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Dumbbell
Use this to decide whether the movement fits your current setup.
Intermediate
A quick checkpoint for how simple or technical the movement usually feels.
Arms
Secondary support can come from other nearby stabilizers depending on how you perform the movement.
Strength
Movement pattern: extension. This is more of an isolation-focused exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Dumbbell One-Arm Triceps Extension
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.
- Clean the dumbbell up to bring it to shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head. The dumbbell should be on top of you. The other hand can be kept fully extended to the side, by the waist, supporting the upper arm that has the dumbbell or grabbing a fixed surface.
- Rotate the wrist so that the palm of your hand is facing forward and the pinkie is facing the ceiling. This will be your starting position.
- Slowly lower the dumbbell behind your head as you hold the upper arm stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
- Return to the starting position by flexing your triceps as you breathe out. Tip: It is imperative that only the forearm moves. The upper arm should remain at all times stationary next to your head.
- Repeat for the recommended amount of repetitions and switch arms.
Benefits
- Builds strength and control through the arms region.
- Makes it easier to focus on one area when you want extra practice or volume.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Cutting the range of motion short and rushing through the reps.
- Changing your body position between reps instead of keeping the movement repeatable.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
Beginner Dumbbell Workout
A full-body dumbbell session that works well in a home gym or a crowded commercial gym.
View workout3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Dumbbell Lying Pronation
Dumbbell Lying Pronation is a intermediate strength that mainly trains your arms using dumbbell.
View exerciseDumbbell Lying Supination
Dumbbell Lying Supination is a intermediate strength that mainly trains your arms using dumbbell.
View exerciseDumbbell Prone Incline Curl
Dumbbell Prone Incline Curl is a intermediate strength that mainly trains your arms using dumbbell.
View exerciseSeated Bent-Over Two-Arm Dumbbell Triceps Extension
Seated Bent-Over Two-Arm Dumbbell Triceps Extension is a intermediate strength that mainly trains your arms using dumbbell.
View exerciseFAQ
Common questions about Dumbbell One-Arm Triceps Extension.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Dumbbell One-Arm Triceps Extension work?
Dumbbell One-Arm Triceps Extension mainly works the arms. It can also involve supporting muscles around the same region depending on your setup and range of motion.
Is Dumbbell One-Arm Triceps Extension beginner-friendly?
It is listed as intermediate, so newer lifters may want to start lighter or use a simpler variation first.
What equipment do I need for Dumbbell One-Arm Triceps Extension?
You will usually need Dumbbell for this variation.
How should I progress Dumbbell One-Arm Triceps Extension?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
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