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Dumbbell One-Arm Triceps Extension

in Triceps Exercise


Main Muscle Worked: Triceps

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Dumbbell One-Arm Triceps Extension - Exercise Guide

Step 1

Hold a dumbbell in one hand and sit on either a military press bench or a utility bench. It’s important that the bench has a back support.

Step 2

Place the dumbbell upright on top of your thighs.

Step 3

Clean the dumbbell up until it’s at shoulder level.

Step 4

Extend your lifting arm overhead until it is perpendicular to the floor. Keep your non-lifting arm fully extended to your side, holding your waist, or hold onto a sturdy post for balance.

Step 5

Rotate the wrist of your lifting arm inward. Your palm should face your head. This is your starting position.

Step 6

Slowly lower the dumbbell towards the back of your head as you inhale. Keep your upper arm stationary as you do this. Continue until you feel your triceps fully stretched.

Step 7

Pause for a moment then slowly raise the dumbbells by extending your elbow as you exhale. Keep your upper arm stationary as you do this. Continue until you’re back to your starting position.

Step 8

Repeat until the recommended amount of repetitions is achieved.


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