Standing One-Arm Dumbbell Triceps Extension
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General info
How to perform exercise
- To begin, stand up with a dumbbell held in one hand. Your feet should be about shoulder width apart from each other. Now fully extend the arm with the dumbbell over your head. Tip: The small finger of your hand should be facing the ceiling and the palm of your hand should be facing forward. The dumbbell should be above your head.
- This will be your starting position.
- Keeping your upper arm close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearm touch your bicep. Tip: The upper arm should remain stationary and only the forearm should move. Breathe in as you perform this step.
- Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
- Repeat for the recommended amount of repetitions.
- Switch arms and repeat the exercise.
Variation: You can perform this exercise with a rope attached to a low pulley.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Shoulders, and auxiliary muscles:
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Best workout routines with this exercise
These programs with this exercise «Standing One-Arm Dumbbell Triceps Extension» are among the best rated by athletes.
Exercise substitutions
You can try replacing the exercise «Standing One-Arm Dumbbell Triceps Extension» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Standing One-Arm Dumbbell Triceps Extension
Author: AtletIQ: on
Standing One-Arm Dumbbell Triceps Extension — The benefits of exercise, how to properly perform and how many sets to do..
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Workouts with «Standing One-Arm Dumbbell Triceps Extension»
