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Standing Bent-Over One-Arm Dumbbell Triceps Extension

in Triceps Exercise


Main Muscle Worked: Triceps

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Standing Bent-Over One-Arm Dumbbell Triceps Extension - Exercise Guide

Step 1

Hold a dumbbell in one arm using a supinated (palms facing your torso) grip.

Step 2

Stand up straight with your knees slightly bent.

Step 3

Lean forward by bending at your waist. Keep your back straight. Continue to lean forward until your torso is almost parallel to the floor. Keep your head up as you descend.

Step 4

Extend your lifting arm to the back until it is parallel to the floor.

Step 5

Lower your forearm while you keep your upper arm remains stationary. Continue until your forearm is pointing to the floor and your upper arm is parallel to the floor. Your elbow must be bent at 90 degrees. This is your starting position.

Step 6

Lift the dumbbell by raising your forearm. Keep your upper arm stationary and exhale as you do this. Continue until your arm is fully extended. Only your forearm should move.

Step 7

Pause for a moment then slowly lower the dumbbell until you’re back to your starting position. Inhale as you do this.

Step 8

Complete your repetitions then switch arms and repeat.


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