Dumbbell Standing Bent Over One Arm Triceps Extension
Also known as: standing dumbbell bent over one arm triceps extension
Dumbbell Standing Bent Over One Arm Triceps Extension is for lifters with a base already built and finishes an arm session cleanly.
How to do Dumbbell Standing Bent Over One Arm Triceps Extension
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand.
- Bend forward at the waist, keeping your back straight and parallel to the ground.
- Extend your arm straight back, keeping your elbow close to your body.
- Slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Dumbbell Standing Bent Over One Arm Triceps Extension Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Size up only when both sides finish equally strong.
Common Dumbbell Standing Bent Over One Arm Triceps Extension Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
Drifting the elbows forward on every rep
Pin the upper arms in place so only the forearm moves.
Grinding heavy singles when the plan called for quality reps
Hold the prescribed effort so the rest of the week stays trainable.
Easier and Harder Than Dumbbell Standing Bent Over One Arm Triceps Extension
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Dumbbell Standing Bent Over One Arm Triceps Extension — Frequently Asked Questions
How do you do the Dumbbell Standing Bent Over One Arm Triceps Extension?
Stand with your feet shoulder-width apart and hold a dumbbell in one hand. Bend forward at the waist, keeping your back straight and parallel to the ground. Extend your arm straight back, keeping your elbow close to your body. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Standing Bent Over One Arm Triceps Extension work?
The Dumbbell Standing Bent Over One Arm Triceps Extension primarily targets the triceps. It is classified as a arms exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Standing Bent Over One Arm Triceps Extension should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Standing Bent Over One Arm Triceps Extension good for beginners?
Not usually. The Dumbbell Standing Bent Over One Arm Triceps Extension is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell Standing Bent Over One Arm Triceps Extension?
Try the Barbell Incline Close Grip Bench Press, Handstand Push-up or the Cable Kickback. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Standing Bent Over One Arm Triceps Extension the same as the standing dumbbell bent over one arm triceps extension?
Yes. The Dumbbell Standing Bent Over One Arm Triceps Extension is also commonly called the standing dumbbell bent over one arm triceps extension. Different gyms and training programs label it differently, but "standing dumbbell bent over one arm triceps extension" refer to this same movement.
