How to Do Standing Bent-Over One-Arm Dumbbell Triceps Extension
Start and end of one clean rep of Standing Bent-Over One-Arm Dumbbell Triceps Extension.
Quick facts
| Primary muscle | Triceps |
|---|---|
| Secondary muscles | Shoulders |
| Equipment | Dumbbell |
| Category | Strength |
How to perform Standing Bent-Over One-Arm Dumbbell Triceps Extension
- With a dumbbell in one hand and the palm facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.
- The upper arm should be close to the torso and parallel to the floor while the forearm is pointing towards the floor as the hand holds the weight. Tip: There should be a 90-degree angle between the forearm and the upper arm. This is your starting position.
- Keeping the upper arms stationary, use the triceps to lift the weights as you exhale until the forearms are parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.
- After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.
- Repeat the movement for the prescribed amount of repetitions.
- Switch arms and repeat the exercise.
Muscles worked
- Triceps (primary): straightens the elbow to lock out every press and pushdown.
- Shoulders (secondary): raises and rotates the arms and drives everything overhead.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Fix the elbows in place and let only the forearms move, keeping the load on the triceps.
- Each side works on its own, so match the depth and speed of both arms and don't let the stronger side take over.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Control the lowering phase — a 2–3 second descent builds more than dropping the weight.
Common mistakes
- Letting the elbows flare and drift forward so the shoulders quietly take over.
- Letting the dumbbells drift apart or clang together at the top instead of controlling the path.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Standing Bent-Over One-Arm Dumbbell Triceps Extension work?
Standing Bent-Over One-Arm Dumbbell Triceps Extension mainly works the triceps, with the shoulders helping as secondary movers.
What equipment do I need for Standing Bent-Over One-Arm Dumbbell Triceps Extension?
Standing Bent-Over One-Arm Dumbbell Triceps Extension needs a pair of dumbbells.
How many sets and reps should I do for Standing Bent-Over One-Arm Dumbbell Triceps Extension?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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