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One-Arm Triceps Extensions

in Triceps Exercise


Main Muscle Worked: Triceps

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One-Arm Triceps Extensions - Exercise Guide

Step 1

Sit on a flat bench, holding a dumbbell straight up above your head with your palm facing forward. Bend your free arm across your chest and hold the opposite side of your torso. This is your starting position.

Step 2

Lower the weight to the back of your head through an arc motion, keeping the elbow steady and moving only the forearm to fully stretch the triceps.

Step 3

Pause briefly, then bring the weight back up to the initial position. Complete your set, then do the same number of reps with the opposite arm without resting in between sets. You can also this exercise in a standing position, with the free arm holding onto something for stability.


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