FitCi
Dumbbell One-Arm Triceps Extension is an isolation exercise for the triceps: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: dumbbell. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Standing or seated, raise a single dumbbell overhead
- Point your elbow at the ceiling; support it with your free hand if you like
- Lower the dumbbell behind your neck keeping the elbow fixed
- Stop when your forearm passes parallel to the floor
- Extend the dumbbell up with your triceps; finish the reps, then switch arms
Coaching tip
The single-arm version exposes your weaker arm; you can support the working elbow with your free hand.
Caution
Skip this move or ask a professional first if you have pain or an injury in: elbow, shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Bench Dips, Diamond Push-Up
- Same muscle, different equipment: Close-Grip Bench Press, Triceps Dips, Bench Dips
More triceps exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.