How to do the Dumbbell One Arm Extension
Primary: Triceps.
The DB One Arm Extension is an isolation exercise that primarily targets the triceps. It involves extending one arm at a time while holding a dumbbell, ensuring that the triceps are engaged throughout the movement. This exercise is great for building tricep strength and definition. It's suitable for beginners and can be incorporated into various strength training routines.
Step by step
- 1
Begin by standing or sitting with your feet shoulder-width apart and holding a dumbbell in one hand.
- 2
Lift the dumbbell overhead, fully extending your arm.
- 3
Slowly lower the dumbbell behind your head by bending your elbow. Keep your upper arm stationary to engage your triceps fully.
- 4
Extend your arm back to the starting position. Repeat for the desired number of reps before switching to the other arm.
Coaching cues
- Keep your core engaged to stabilize your body during the exercise.
- Avoid using momentum; focus on controlled movements to maximize tricep engagement.
- Ensure your upper arm remains stationary throughout the exercise for effective isolation of the triceps.
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Dumbbell One Arm Extension alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Dumbbell One Arm Extension work?
Primary: Triceps.
How many sets and reps of Dumbbell One Arm Extension should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Dumbbell One Arm Extension?
Same movement pattern, different equipment: Dumbbell Kickback, Overhead Triceps Extension, Bent Over Dumbbell Kickbacks, Dumbbell Triceps Extension, Plate Tricep Extensions, Bat wings.
Is the Dumbbell One Arm Extension good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.