The single arm dumbbell extension is a great triceps workout with one dumbbell!
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The overhead one arm dumbbell extension is an often forgotten triceps exercise, but a very effective one when it is used properly. This video will show you exactly how to perform this one arm triceps exercise with perfect form.
Dumbbell tricep overhead extensions work the triceps and are perfect for building bigger arms. Two-thirds of your upper arm is made up of triceps muscles. Lots of guys who are looking to build bigger arms focus on biceps exercises, but triceps are the way to go.
Triceps Dumbbell Overhead Extension — [Step-by-Step Technique]
Step 1: Sit on the edge of a bench and take a dumbbell in one hand.
Step 2: Raise the dumbbell above your head, so your arm is completely straight.
Step 3: Slightly lean your body over, away from the side with the dumbbell. (e.g., if dumbbell is in your right hand, lean toward the left).
Step 4: Breathing in, slowly lower the dumbbell towards your opposite shoulder, making sure you feel tension through your triceps.
Step 5: Breathing out, extend the dumbbell back to the start position, making sure to squeeze your triceps at the top.
Step 6: Repeat steps 2 – 5 on one arm for the prescribed number of reps, then change hands and repeat for that side.
** Pro Tip #1: We recommend starting with 3 sets of 12-15 reps. **
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-Dr. Balduzzi + The Men’s Health Experts @ The Fit Father Project
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**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.