Dumbbell Single Arm Tricep Extension

Dumbbell single-arm tricep extensions effectively isolate and define the triceps and upper arms. They improve overall muscle strength and stability to encourage upper arm hypertrophy.

Your triceps are crucial for many functional activities involving raising or reaching your arms across the body, pushing, and pulling. Performing tricep stretches and exercises helps strengthen these muscles, improving performance in many daily tasks.

Continue reading for all the details you need to perform dumbbell single-arm tricep extensions, including proper technique, workout structure, and muscle activation.

How To Do

  1. Select a dumbbell with the appropriate weight for your fitness level and goals.
  2. Sit on the end of a flat bench with your feet firmly planted on the ground.
  3. Hold the dumbbell in your right hand with your left hand on your left hip, keeping your torso steady.
  4. Raise the arm holding the dumbbell and bend it until your elbow is flexed at 90 degrees. Your upper arm should be beside your ear, with the dumbbell behind your head.
  5. Inhale and engage your core.
  6. Exhale to straighten the arm with the dumbbell over your head until your elbow is fully lengthened. Hold at the top for a count, focusing on squeezing the triceps.
  7. Inhale as you slowly bend your elbow to lower your hand back to the starting position, keeping the upper arm stationary. Continue for the desired number of reps for the set.
  8. Switch hands and repeat the movement on the left side.

Tips From Expert

  • Always begin with a proper warmup or tricep stretches to prepare the muscles and joints before exercise. Dynamic arm circles are a great way to warm up the triceps.
  • Keep your feet steady and core engaged to avoid straining the lower back.
  • Concentrate on contracting each tricep throughout the exercise to achieve maximum muscle activation. This will enhance the mind-muscle connection.
  • Hold your upper arm close to your head as you extend without flaring your elbow to the side.
  • Make sure the dumbbell is not too heavy to compromise your technique. Start with lighter weights until you build confidence and strength.

Optimal Sets and Reps

The chart below gives some suggested sets and reps for optimizing the dumbbell single-arm tricep extension based on your training goal.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 15–20
Power Training 3–5 1–3 (Explosive)
Optimal Sets & Reps of Dumbbell Single Arm Tricep Extension

How to Put in Your Workout Split

You have multiple options for programming dumbbell single-arm tricep extensions into your routine. Below are some suggestions for a productive routine incorporating this exercise.

  • Shoulders And Triceps — Add the dumbbell single-arm tricep extension to a shoulder and tricep workout to benefit your upper-body routine. Program it after lateral raises, dumbbell rear delt flys, and tricep dips for a targeted upper-body stimulus.
  • Upper Body Push Day — Program dumbbell single-arm tricep extensions on an upper body push day of a 3 or 5-day workout split. Push days target “pressing” muscles like the chest and shoulders. Incorporate this exercise after heavier compound movements like bench presses and overhead presses to conserve energy for the bigger lifts.
  • Triceps And Biceps — Dumbbell single-arm tricep extensions isolate the triceps which can enhance an upper-arm workout. Program them with bicep curls, tricep pushdowns, and hammer curls to sculpt and strengthen your triceps and biceps.

A best practice is to use the one-repetition maximum method to determine the appropriate weight to use. This is the maximum weight you can lift for one repetition with proper form. Below are suggested loading guidelines:

  • Endurance: 40%–60% of your 1RM.
  • Hypertrophy: 60%–80% of your 1RM.
  • Strength and power: 80%–100% of your 1RM.

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Equipment

Dumbbells

Flat Bench Without Rack

Dumbbells

You can use these for a wide range of unilateral and bilateral exercises. Avoid using momentum to lift. Ensure a secure grip to prevent drops.

Flat Bench Without Rack

This is great for pressing and pulling movements. Ensure the safety catch is firmly locked in. If you can't find this bench, use one with a rack for barbell exercises.

Who Should Do?

Athletes Requiring Upper Arm Strength

Athletes who participate in sports involving upper-arm extension, like swimming, powerlifting, and rock climbing, require upper-arm strength and endurance. They need strong triceps for control and power during compound lifts and pulling movements. The triceps also stabilize the elbow and shoulder joints to prevent hyperextension injuries.

The dumbbell single-arm tricep extension is excellent for these athletes as it isolates and strengthens the triceps. Working each arm independently also encourages balanced muscle symmetry. This improves functional performance and endurance while maintaining control and stability in the elbow and shoulder joints.

General Fitness Enthusiasts

General fitness enthusiasts benefit from improved functional strength in the triceps and surrounding muscles. These muscles are essential for daily tasks such as lifting objects, pulling doors, and carrying groceries. Additionally, building strength in the triceps contributes to an overall balanced workout routine.

The dumbbell single-arm tricep extension isolates the triceps and surrounding muscles. The contraction against the dumbbell increases the tension, providing a targeted stimulus for hypertrophy and growth. The single-arm approach also helps promote muscle symmetry and improve imbalances. 

This exercise is valuable in a functional strength routine for a balanced upper arm workout and targeted tricep strengthening. It is also easily modifiable for beginners who may not be ready for heavier weights.

Bodybuilders

The main goal for bodybuilders is to achieve balanced muscle development for an aesthetically pleasing physique. They are focused on building their upper arms as this is a significant component of desirable upper-body musculature. They also strive to improve grip strength and forearm stability, enhancing overall lifting performance.

The dumbbell single-arm tricep extension targets the triceps, shoulders, and biceps during the eccentric lengthening and concentric flexing phases. It also targets wrist extensors to maintain a strong grip and stabilize forearms. This improves balanced forearm endurance and stability, leading to better performance in other lifting exercises.

Who Should Not Do?

Individuals With Shoulder Injuries

Individuals with shoulder problems, such as a rotator cuff injury, may have difficulty rotating and loading the shoulder region. The dumbbell single-arm tricep extension stresses the shoulder joint when straightening the arm against resistance.

Individuals with shoulder injuries could experience discomfort or risk exacerbating their injury when attempting this exercise. You should consult a fitness professional before performing the exercise if you have existing shoulder pain or injury.

Individuals With Elbow Issues

The dumbbell single-arm tricep extension requires support from the elbow joint and surrounding tendons to stabilize the upper arm. This exercise can stress those areas when straightening and contracting the arm.

Individuals with existing elbow injuries could risk worsening their condition or delaying recovery when performing this exercise. If you have an elbow injury, refrain from this exercise before consulting a physical therapist.

Individuals With Wrist Or Forearm Injuries

Individuals with wrist or forearm injuries have a reduced range of motion and are prone to discomfort in these areas. The dumbbell single-arm tricep extension places a significant load on the forearms, wrists, and surrounding tendons. It elicits support from these muscles to flex the elbow and keep the wrist steady throughout the movement. 

Individuals with existing wrist or forearm injuries could risk making their condition worse or delaying healing. Avoid performing this exercise if you have a forearm or wrist injury before consulting with a physical therapist.

Benefits Of The Exercise

Addresses Muscular Imbalances

The dumbbell single-arm tricep extension effectively isolates the triceps and wrist extensors. Its unique single-arm approach facilitates balanced muscle development, with the dumbbell adding tension for a productive workout.

The variable resistance created by the dumbbell increases the demand on the target muscles, initiating a stimulus for growth. Additionally, the lengthening and shortening phases of the movement engage the elbow and wrist joints to stabilize the forearms. 

Builds Strength

The dumbbell single-arm tricep extension is a solid upper-arm strength-building exercise. It primarily isolates the triceps brachii for targeted strength development. This encourages muscle activation to maintain controlled movements against the resistance. Concentrate on squeezing your triceps at the top of the movement to increase the mind-muscle connection.

The exercise utilizes a single-arm approach to increase the intensity on each tricep individually for greater strength building. Furthermore, a progressive overload approach will achieve more effective results in both strength and hypertrophy. 

Improves Posture

In addition to strengthening the triceps, the dumbbell single-arm tricep extension also benefits core and lower back strength. The movement engages the core and spinal muscles to stabilize the torso and keep the back straight and aligned. These muscles are crucial for supporting the spinal column and improving posture and balance. 

Furthermore, by working each arm separately, you are challenging your body to balance the strength on each side. This targets overall core and spinal stability, supporting balance and posture. 

Frequently Asked Questions

Are dumbbell single-arm tricep extensions good?

Dumbbell single-arm tricep extensions have many benefits, including building tricep strength and definition. They also contribute to improved posture and overall balanced upper-body development.

What are the drawbacks of dumbbell single-arm tricep extensions?

Dumbbell single-arm tricep extensions can cause issues for those with elbow or shoulder injuries due to stress on those joints. Furthermore, since they focus primarily on the triceps, they won’t provide as comprehensive an upper-body workout as compound lifts.

What muscles do dumbbell single-arm tricep extensions work?

Dumbbell single-arm tricep extensions primarily target the triceps for isolated muscle development and strength building. They also elicit secondary activation from the wrist extensors to stabilize the forearms and prevent wrist joint injuries.

Can I do dumbbell single-arm tricep extensions every day?

You should not do dumbbell single-arm tricep extensions daily, which can lead to burnout or overuse injuries. Aim for 48–72 hours of recovery between sessions to allow the muscles time to rebuild and grow stronger.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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