Standing Bent Over Single Arm Dumbbell Triceps Extension

Performing a standing bent over single arm dumbbell tricep extension will target all parts of the tricep horseshoe so long as you maintain proper form throughout the exercise.
  • Feet shoulder width apart
  • Pick up dumbbell with palm facing inward
  • Bend at the hips to an almost parallel to the ground angle
  • Lift your upper arm to make a 90 degree angle with your forearm
  • Contract the tricep extending the dumbbell back while keeping the upper arm stationary
  • Extend until your elbow is locked out
  • Return forearm to a 90 degree position in a controlled manner
Ensure your upper arm doesn't move throughout the duration of the exercise.


This video demonstrates the exercise: