Standing Bent-Over One-Arm Dumbbell Triceps Extension

What it is

This isolation exercise strengthens the triceps brachii, the muscle on the back of your upper arm. You perform this movement bent forward at the waist, extending a single dumbbell with one arm. Your shoulders engage to provide stability throughout the exercise.

Technique tips

• Keep your back straight and nearly parallel to the floor.
• Ensure your upper arm remains still and parallel to the floor.
• Begin with a 90-degree bend in your elbow at the bottom.
• Extend your forearm until your arm is fully straight.
• Exhale as you extend the dumbbell and inhale as you lower it.
• Complete all repetitions on one side before switching arms.

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.