Dumbbell Standing Bent Over One Arm Triceps Extension
- Músculo objetivo
- —
- Equipamiento
- Dumbbell
- Parte del cuerpo
- Upper Arms
- Tipo
- Strength
The dumbbell standing bent over one arm triceps extension is a single-arm isolation exercise for the upper arms, targeting the triceps. Performed standing with your torso hinged forward, you pin your upper arm to your side and extend the forearm back behind you. It builds arm definition and lets you train each side independently to even out strength imbalances.
Cómo hacer el Dumbbell Standing Bent Over One Arm Triceps Extension
- 1Hold a dumbbell in one hand with a neutral grip, palm facing your torso.
- 2Hinge forward at the hips until your upper body is close to parallel with the floor, keeping your back flat and core braced.
- 3Brace your free hand on a bench or your thigh for support, and let the working arm hang straight down.
- 4Pin your upper arm tight against your side so it stays parallel to your torso throughout the set.
- 5Keeping the upper arm fixed, extend your elbow to drive the dumbbell back and up until your arm is fully straight.
- 6Squeeze the triceps hard at the top, then lower the dumbbell under control back to the starting bent-elbow position.
- 7Complete all your reps on one side, then switch the dumbbell to the other hand and repeat.
Consejos de técnica
- Move only at the elbow — the upper arm should stay glued to your side, like a hinge, while the forearm swings.
- Use a controlled tempo and pause for a beat at full extension to maximize the triceps contraction.
- Pick a lighter dumbbell than you would for pressing; this is an isolation move where strict form beats heavy load.
- Keep your wrist neutral and firm so the work stays in the triceps rather than the forearm.
Errores comunes
- Letting the upper arm drift or swing forward, which turns the move into a partial press and takes tension off the triceps.
- Using momentum to throw the weight back instead of extending the elbow, which reduces muscle work and strains the shoulder.
- Not fully straightening the arm, so the triceps never reach peak contraction and the rep is cut short.
- Rounding the lower back while hinged over, which puts the spine at risk under load.
- Going too heavy and jerking the weight, which sacrifices the strict isolation that makes this exercise effective.
Preguntas frecuentes
What muscles does the dumbbell standing bent over one arm triceps extension work?
It isolates the triceps on the back of the upper arm. Because it is performed one arm at a time, it lets you focus on and balance each side individually.
How is this different from a triceps kickback?
It is essentially the single-arm kickback movement: torso hinged forward, upper arm fixed to your side, and the forearm extending back behind you. The key is keeping the upper arm still and moving only at the elbow.
How much weight should I use?
Use a light to moderate dumbbell. This is an isolation exercise, so a weight you can extend with full control and lock out cleanly for 10–15 reps per arm works better than going heavy.
Is this exercise good for beginners?
Yes. The bent-over one arm position is easy to learn, requires only one dumbbell, and teaches you to keep the upper arm fixed while isolating the triceps. Start light to groove the movement before adding load.
