Standing Bent Over Single-Arm Dumbbell Triceps Extension

Performing a standing bent over single-arm dumbbell tricep extension will target all parts of the tricep horseshoe so long as you maintain proper form throughout the exercise.

  • Feet shoulder-width apart
  • Pick up a dumbbell with the palm facing inward
  • Bend at the hips to an almost parallel to the ground angle
  • Lift your upper arm to make a 90-degree angle with your forearm
  • Contract the tricep extending the dumbbell back while keeping the upper arm stationary
  • Extend until your elbow is locked out
  • Return forearm to a 90-degree position in a controlled manner

Ensure your upper arm doesn’t move throughout the duration of the exercise.

This video demonstrates the exercise:

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