Standing One-Arm Dumbbell Triceps Extension

What it is

This is a standing isolation exercise that strengthens your triceps brachii. You will extend a single dumbbell overhead, then lower and raise it behind your head with a controlled motion. This movement helps to build definition and endurance in the back of your upper arm.

Technique tips

• Keep your upper arm still and close to your head.
• Only your forearm should move through the full extension.
• Lower the dumbbell until your forearm touches your bicep.
• Maintain a controlled tempo during both phases of the movement.
• Inhale as you lower the weight, exhale as you extend upward.
• Complete all repetitions on one arm before switching sides.

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.