Beginner
DUMBBELL STANDING ONE ARM EXTENSION
Upper arms
Body Part
Triceps
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Triceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
2
Step:2 Raise the dumbbell overhead, fully extending your arm.
3
Step:3 Keep your upper arm close to your head and perpendicular to the ground.
4
Step:4 Slowly lower the dumbbell behind your head, bending your elbow.
5
Step:5 Pause for a moment, then raise the dumbbell back to the starting position.
6
Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
