One-Arm Dumbbell Triceps Extension Guide
- Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
- Targeted Muscle Groups:
- primary: triceps
How to perform?
One-arm dumbbell triceps extension, also known as the overhead triceps extension, is an isolation exercise that primarily targets the triceps brachii muscle. This exercise is performed by holding a dumbbell with one hand, and lifting it overhead with the arm extended. The elbow is then flexed to lower the dumbbell behind the head, before extending the arm back to the starting position. One-arm dumbbell triceps extensions can help to improve triceps strength and size, and are commonly used in bodybuilding and strength training programs.
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Cable Lying Triceps Extension
isolationDumbbell Tricep Extension
isolationLying Dumbbell Triceps Extension
isolationOverhead Cable Triceps Extension
isolationOverhead Rope Triceps Extensions
isolationRing Tricep Extension
isolationRope Triceps Extension/Pushdown
isolationTriceps Pushdown/Extension
isolationSeated EZ-Bar Tricep Extension/Press
isolation
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isolationOverhead Machine Extension
isolationReverse EZ-Bar Skull Crushers
isolationSeated Overhead Dumbbell Extension
isolationSingle-Arm Cable Kickbacks
isolationStanding Overhead Dumbbell Extension
isolationStraight-Bar Triceps Pushdown/Extension
isolationTricep Kickbacks
isolationTriceps Mid-Range ISO (V-Set)
isolationTriceps V-Set (Iso Hold → Drop → Partials)
isolationCalifornia press (Ez-bar skullcrusher to close grip press)
compoundClose Grip Bench Press
compoundClose Stance Push-Ups
compoundDecline Bench Press
compoundDecline Machine Chest Press
compoundDips
compoundFat Grip Close-Grip Bench Press
compoundMachine Dip (mid-range concentric pause)
compoundMachine Triceps Dip (Mid-Range Pause)
compoundPush-ups
compoundRing Dips
compoundWeighted Dips
compoundWide Stance Push-Ups
compoundPlank Back And Forth
isometric