One Arm Dumbbell Tricep Extension Exercise Guide & Video

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Watch One Arm Dumbbell Tricep Extension

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Step 1. Sit in a flat back chair and take a dumbbell in one hand. With the dumbbell, straighten your arm above your head.

Step 2. Bend your arm at the elbow and lower the weight behind your head.

Step 3. Then, straighten your arm back to the starting position. Do all your repetitions  before moving to the next arm.


The one arm dumbbell tricep extension is a variation on the dumbbell tricep extension. Whereas the latter is usually used for size and strength, the one arm version is usually to shape and develop the muscle. Performing the exercise with one arm provides two distinct benefits. The first is the longer range of motion. The user is pulling the dumbbell from almost above the opposite shoulder. This provides a very good strength of the triceps. The second benefit is that the arms are worked independently. This provides the user the opportunity to keep the strength in the arms balanced. Because this exercise is usually performed at a lower weight, users with low back pain may find this exercise preferable to the two-handed variety.

One Arm Dumbbell Tricep Extension 4
One Arm Dumbbell Tricep Extension 3

Updated: April 1st, 2015