The One Arm Dumbbell Tricep Extension is an exercise that works the triceps brachii; the muscles of the back of the arm. The One Arm Tricep Extension is one of many exercises available to draw on to build and tone the triceps. Since the triceps should form two thirds of the arm buidling the triceps is one way to really help prep your arms for tank tops and bring more size to your arms too! 

One Arm Dumbbell Tricep Extension Overview

• Main Muscle(s) Worked: Triceps Brachii
• Other Muscles Worked: None
• Equipment: Dumbbell, bench or chair.
• Mechanics Type: Isolation (An exercise that involves one joint movement).
• Force: Push (Movement away from center of body during the concentric contraction of the target muscle)
• Utility: Auxiliary (An optional exercise that may supplement a basic exercise. Auxiliary exercises may place greater relative intensity on a specific muscle or a head of a muscle)

Target Muscles Used for One Arm Dumbbell Tricep Extension

• Triceps Brachii

Synergist Muscles Worked When Performing One Arm Dumbbell Tricep Extension 

• None

Stabilizers Worked When Performing One Arm Dumbbell Tricep Extension

• Wrist Extensors
• Flexor Carpi Ulnaris

How to Properly Perform One Arm Dumbbell Tricep Extension

• Sit at the end of a flat bench while holding onto a dumbbell. Note the Dumbbell Tricep Extension can also be done standing
• Position dumbbell behind neck with elbow positioned upward and by your side.
• Keep your arm tucked into your side at a 90 degree angle.
• Slowly extend your arm out until straight while keeping your elbow in. Squeeze.
• Slowly lower the dumbbell back to the starting position.
• Repeat desired number of reps.
• Continue with opposite arm.

Caution Needed Performing One Arm Dumbbell Tricep Extension

• If you start feeling any pain in your  arm or elbow stop.
• If you have a bad lower back make sure to use back suppport.

Tips for Performing One Arm Dumbbell Tricep Extension

• Begin with a light weight. It is always wise to start lightly to warm up appropriately and to ensure proper form and control.
• Maintain good form. Let the dumbbell pull the arm back to maintain full shoulder flexion.
• Keep the elbow close to the side of your face. The elbow should remain fixed at all times. Do not allow your elbows to turn out which will take the tension off the tricep.
• Squeeze at the top of the movement. At full extension of the movement, eeze and contract the tricep and feel it working!
• Don’t lean, sway or are your back. Serious injury could result.
• Consider using seat with back support. Back support should not be so high that it interferes with dumbbell being completely lowered (i.e. full range of motion).  
• Don’t cut the movement short. You must extend the dumbbell up as high as possible to stretch your triceps

Common Errors While Performing One Arm Dumbbell Tricep Extension

• Using too much weight. A common mistake many novice lifters can'tcontrol the weight with keeping proper form.
• Not keeping the elbows in place and adjacent to the ears (side of the face).  Usually indicative of using either too heavy or weight or just plain bad form. 
• Leaning or swaying the back. Leaning or swaying can put stress on the lower back and result in injury.
• Performing the movement too fast. Performing the movement too fast doesn't allow you to fully recruit as many muscle fibers.
• Cutting the movement short. By not sqeezing the triceps and locking out you are not recruiting all muscle fibers and you will not get much from the exercise.

One Arm Dumbbell Tricep Extension Variations 

Variations are intended to work different subgroups of muscles, or work the same muscles in slightly different ways. There are plenty of variations to this exercise. Some other variations of the One Arm Tricep Extensions include:

• Barbell Tricep Extensions. Same movements as detailed above but using a palm facing forward (away from the body) or reverse rather than in aneutral position
• Cable Tricep Extensions. Same movements as detailed but using the cable and handle.

Additional Exercises to Compliment One Arm Dumbbell Tricep Extension

• One Arm Cable Tricep Pushdowns. The One Arm Cable Tricep Pushdown is a isolation exercise that targets the Triceps Brachii. 
• Close Grip Barbell Bench Press. This is a weighted, compound exercise with a push movement that targets the Triceps Brachii.
• Tricep Dips. A basic compound movement tthat can also be done with weights strapped to you. This is a great mass builder.
• Tricep Pushdowns. A cable machine isolation exercise used to work the Tricep Brachii. 
• Dumbell Kickbacks. Ar isolation exercise used to work the Tricep Brachii. 

About Jeff Behar

Jeff Behar, MS, MBA

Jeff Behar, MS, MBA is a recognized