Exercise guide
Dumbbell One-Arm Triceps Extension
The Dumbbell One-Arm Triceps Extension is an overhead elbow-extension exercise performed one side at a time. The triceps lower and raise the dumbbell behind the head while the upper arm remains nearly vertical. It may be performed seated or standing.
Training context
How does the one-arm version differ?
Using one dumbbell allows the free hand to support the working upper arm or hold a stable surface. It also lets each side use a range that suits the individual shoulder and elbow.
Seated and standing versions create different stability demands. Keep the selected version consistent throughout the set.
Technique overview
Keep the upper arm beside the head
Position the dumbbell overhead with the elbow pointing upward. Bend the elbow to lower the weight behind the head without allowing the upper arm to flare or drift forward. Extend the elbow to return. Stop if the shoulder must rotate or the back must arch to create more range.
Treat this as an overview and use a range, pace, and setup you can control.