Exercise guide
Standing Bent-Over One-Arm Dumbbell Triceps Extension
The Standing Bent-Over One-Arm Dumbbell Triceps Extension is a triceps kickback performed from a hip-hinged position. The triceps extend the elbow while the shoulder stabilizes the upper arm beside the torso.
Training context
Using the One-Arm Kickback in a Workout
The movement works best with a load light enough to keep the upper arm stationary. Heavy dumbbells often shorten the range or encourage the shoulder and torso to swing.
It can be performed after compound pressing or alongside other direct triceps work. Record the load and range for each arm separately when needed.
Technique overview
Keep the upper arm fixed beside the torso
Hinge forward with a stable back position and hold the working upper arm near the torso. Extend the elbow until the arm is straight without lifting the shoulder. Pause briefly and lower the forearm slowly while maintaining the same torso angle.
Treat this as an overview and use a range, pace, and setup you can control.