Dumbbell One-Arm Triceps Extension

What it is

This isolation exercise effectively targets your triceps, the muscles at the back of your upper arm. You perform it with a single dumbbell, extending your arm overhead to build strength and definition.

Technique tips

• Keep your upper arm stationary and close to your head.
• Allow only your forearm to move through the exercise.
• Inhale as you lower the dumbbell, exhale as you extend.
• Ensure your palm faces forward and pinkie points to the ceiling.
• Lower slowly until your triceps are fully stretched.
• Use your free hand to support the working upper arm if needed.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.