Standing single triceps extensions

Standing One Arms Triceps Extension is an effective isolation exercise for training the triceps , especially the long head, which contributes to the definition and strength of the back of the upper arm. This exercise requires little equipment, just one dumbbell, and is a great choice for improving both symmetry and endurance in your arms.

Correct Execution and Technique

To perform the Standing One Arm Triceps Extension correctly, follow these steps:

  1. Starting position: Stand with your feet hip-width apart and hold a dumbbell in one hand. Raise the dumbbell above your head with your elbow bent and pointing up towards the ceiling.
  2. Lowering phase: Keep the upper arm in the same position and lower the dumbbell behind the head by bending the elbow. Make sure your elbow is pointing straight up and not out.
  3. Lifting phase: Press the dumbbell back up by straightening the elbow, until the hand is back above the head.
  4. Breathing technique: Breathe in when you lower the dumbbell, and breathe out when you push it back up.

Common Errors

To get the best effect from the exercise and avoid injury, be aware of these common mistakes:

  • Elbow points out: When the elbow points out to the side, triceps activation is reduced. Focus on keeping your elbow close to your head throughout the movement.
  • Swinging upper body: Keep the upper body stable and avoid moving back and forth. Engage the core for better balance.
  • For quick execution: Avoid rapid movements. The movement should be controlled and smooth to activate the triceps maximally.

Modifications and Variants

Standing One Arms Triceps Extension can be adapted to different training levels and goals:

  • Beginner variation: Use a lighter dumbbell to begin with to ensure proper technique and control.
  • Seated One Arms Triceps Extension: Perform the exercise seated for more support and stability, which gives you better control and focuses on the triceps.
  • Two-Arm Triceps Extension: Hold one dumbbell with both hands and perform the exercise with both arms at the same time. This provides extra stability, especially for beginners.

Repetitions and Sets

To build strength and endurance in the triceps, 3 sets of 10-15 repetitions per arm are recommended. Use a weight that provides a challenge but allows you to maintain good technique throughout.

Breathing technique

Focus on correct breathing technique during the exercise. Inhale as you lower the dumbbell behind your head, and exhale as you push it back up. This provides stability and helps to maintain even power in the movement.

Back to blog