Triceps exercise · dumbbell
Dumbbell Standing Bent Over One Arm Triceps Extension
The dumbbell standing bent over one arm triceps extension is a dumbbell exercise that targets the triceps, with the shoulders and back assisting.
How to 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.
- Slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the triceps. The shoulders and back work as secondary muscles. See all triceps exercises or every dumbbell exercise.
