How to Do Dumbbell Standing One Arm Extension

Dumbbell Standing One Arm Extension is a triceps exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Triceps

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Standing One Arm Extension

  1. 01Hold a single dumbbell in one hand and raise the arm vertically so the elbow points toward the ceiling.
  2. 02Place the non-working hand on the ribs to monitor core tension and prevent rib flare.
  3. 03Lower the dumbbell behind the head by hinging only at the elbow joint.
  4. 04Extend the arm vertically until the elbow is locked out, squeezing the triceps at the peak.
  5. 05Inhale during the lowering phase and exhale forcefully as the weight reaches the top.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Standing One Arm Extension

Primary Stabiliser Inactive

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Primary movers

  • Triceps Straightens the elbow to push weight away.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the upper arm pinned vertically to the side of the head to ensure the triceps are fully stretched at the bottom.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Standing One Arm Extension questions

What muscles does Dumbbell Standing One Arm Extension work?

Dumbbell Standing One Arm Extension is catalogued as a triceps exercise in A90 Training Club, with the triceps as its primary muscle group.

How do you do Dumbbell Standing One Arm Extension correctly?

Hold a single dumbbell in one hand and raise the arm vertically so the elbow points toward the ceiling. Place the non-working hand on the ribs to monitor core tension and prevent rib flare. Lower the dumbbell behind the head by hinging only at the elbow joint. Extend the arm vertically until the elbow is locked out, squeezing the triceps at the peak. Inhale during the lowering phase and exhale forcefully as the weight reaches the top.

What is the A90 coach tip for Dumbbell Standing One Arm Extension?

Keep the upper arm pinned vertically to the side of the head to ensure the triceps are fully stretched at the bottom.

Is Dumbbell Standing One Arm Extension suitable for beginners?

Dumbbell Standing One Arm Extension is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Standing One Arm Extension?

Dumbbell Standing One Arm Extension uses dumbbell.

A90 Intelligence

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