Standing Single Arm Dumbbell Extensions

Exercise Tips

  • Do not swing your arm,
    use your upper arm as a platform that does not move
  • You should be looking at the floor
    throughout the exercise
  • Your forearm should be perpendicular
    to the ground at starting position

Standing Single Arm Dumbbell Extensions

This exercise targets your triceps and provides a low cardio benefit.

Muscle Group



2 Days a Week to
3 Days a Week



Cardiovascular Benefit


Muscle Group: Triceps

Equipment: Dumbbell

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Triceps

Starting Position: Stand with your left foot in front of your right, bending over and resting your left hand on your left knee. Hold a dumbbell in your right hand with an overhand grip, your palm facing you. Place the dumbbell at your side, elbow pointing up to the ceiling at a 90 degree angle.

  1. 1 Exhaling, slowly extend
    your forearm until your arm is completely
    straight in line with your shoulder.
  2. 2 Inhale and slowly return
    your arm to the starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set, then switch arms and repeat.

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