Single Arm Tricep Extension (Dumbbell)
Complete guide to Single Arm Tricep Extension (Dumbbell). Learn proper form, technique, and execution. Targets Triceps — Lateral Head, Medial Head, Long Head. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Single Arm Tricep Extension (Dumbbell)
Grab a dumbbell and stand tall or sit on a bench.
Hold the dumbbell with one hand and raise your arm overhead with your elbow bent, pointing toward the ceiling.
Support your working arm with your free hand if needed.
Engage your abs and take a breath.
Extend your forearm upward by straightening your elbow, squeezing your tricep at the top and exhale.
Slowly lower back to the starting position and breathe in.
Once finished training one side, do the same number of reps with your other arm.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |