Dumbbell One-Arm Triceps Extension

Triceps · Dumbbell

How to do it

Sit on a bench with a backrest and take a dumbbell overhead in one hand, arm straight. **Anchor the elbow pointing at the ceiling** — you can hold it with your other hand — and lower the dumbbell behind your head bending only the forearm, until you feel the stretch; extend, squeezing at the top. One-armed the range is longer and you spot the lagging side immediately. The classic mistake is letting the elbow flare out: it points forward the whole time.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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