Single Arm Dumbbell Extension - (ONE ARM TRICEPS EXERCISE)
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- Опубліковано 23 вер 2024
- The single arm dumbbell extension is a great triceps workout with one dumbbell!
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The overhead one arm dumbbell extension is an often forgotten triceps exercise, but a very effective one when it is used properly. This video will show you exactly how to perform this one arm triceps exercise with perfect form.
Dumbbell tricep overhead extensions work the triceps and are perfect for building bigger arms. Two-thirds of your upper arm is made up of triceps muscles. Lots of guys who are looking to build bigger arms focus on biceps exercises, but triceps are the way to go.
Triceps Dumbbell Overhead Extension - [Step-by-Step Technique]
Step 1: Sit on the edge of a bench and take a dumbbell in one hand.
Step 2: Raise the dumbbell above your head, so your arm is completely straight.
Step 3: Slightly lean your body over, away from the side with the dumbbell. (e.g., if dumbbell is in your right hand, lean toward the left).
Step 4: Breathing in, slowly lower the dumbbell towards your opposite shoulder, making sure you feel tension through your triceps.
Step 5: Breathing out, extend the dumbbell back to the start position, making sure to squeeze your triceps at the top.
Step 6: Repeat steps 2 - 5 on one arm for the prescribed number of reps, then change hands and repeat for that side.
** Pro Tip #1: We recommend starting with 3 sets of 12-15 reps. **
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**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
overhead single arm triceps exercise is a great triceps workout , keeping a tight core and creating an arc is professional advice , appreciate this workout video.
No tricep regiment should be without this exercise. Thanks for breaking it down!
Very well explained video from beginning to end. Thanks for sharing!
Yes ,I also follow them.Thanks for sharing.
It's good to know these simple tips, even small adjustments in technique can make all the difference
Great instructions on how to do this one arm tricep exercise
yes I agree! I'm going to try this next time at the gym.
Informative video,this will help me with my workouts
These videos are so helpful - I really appreciate them!
Never heard of the single arm dumbbell extension before, it looks good. I've been looking for some additional exercises focused on the triceps, I think this will be perfect. Thanks for walking us through it, gonna try it out tomorrow morning.
This video about single arm dumbbell extensions was great! I learned a lot new things and definitely recommend checking it out.
Super. Thanks.
Another great exercise tutorial. Thanks for continuing to show us these great exercises.
Thanks man, you really helped me with my workout routine.
I've been using the machine for my triceps extension and recently i was really feeling like going to the free weights, gonna use this vid for pointers
Single arm dumbbell extension is really a great exercise for gaining triceps. Learned new technique from your video. Thanks for sharing.
Thank you Dr. you are a great teacher 👍👍👍👍
You’re very welcome 🙏🏼
Thanks for the sharing..This is a perfect guide for beginners!
another great informative exercise video from the fit father project. Looking good!
This dumbell extension I do for triceps, the tip of leaning away was useful. Thanks Dr AB.
This method of single arm dumbbell extension is very very helpful for us. Thanks
This'll make a great addition to my arm day. Thanks for the tips!
Dr. Anthony thank you for the detailed explanation and demonstration. This exercise is absolutely beneficial for the triceps
I was doing this but I was unaware about the correct techniques.Thanks for sharing..
Will totally incorporate it into my tricep routine from now on. I have been trying to grow them out for months. hopefully this exercise will help me out with that.
its a great exercise for triceps. It will work for everyone muscle who really wants to workout regular basis. thanks for your video.
Wow this is a very good tutorial. I have learned a lot how to use single Arm Dumbbell extension. Thanks for sharing.
this dude is so good looking. a nice and calm workout.
great tips and well executed exercise for biceps. Will try this at the Gym.
Another excellent tutorial, Dr. A! Thanks
Great video and very thoughtful.. Thank you for sharing with great explanation, I am going to share this tips with my friends.
It is very useful video about doing exercise. I like this type of exercise videos.
Excellent! Slim arms here I come!
😊
Awesome health tips and advice's. Keep it goring. Thanks
Will give it a try, thanks for the tutorial.
Thankyou! One of my triceps is noticeably larger than my other due to throwing a baseball a lot, so this is very helpful as I can train my other tricep.
Agreed @Reid Vie - Doing unilateral exercises is very good for balancing out uneven muscle size throughout the entire body.
Nice video. i enjoyed this video all situations. this will make more fun. thank you for sharing.
Any reason to do single vs double? I usually do double is all
Both single and double tricep extensions can be performed. We prefer the single dumbbell extensions to keep your body focused on the muscles at work.
-The FFP Training Staff
This seems like a good exercise, going to put it in my routine, great video!
very informative video.thanks for sharing it.
Such a useful exercise, thank you very much! :)
Very interesting and useful video! I really like it!
Wow thank you i need this
You're very welcome 🙏
There is pain in the left arm. Able to carry more weight in the right hand but not the same amount in the left hand. Any solution for that Cross.
sweet tricep exercise thanks
My triceps hurt just watching. :D form is everything
Wow, this is a perfect new way to use my barbell. It really rips your triceps and it burns, but be careful not to drop the bell on your head!
I experience pain in the back of my left shoulder when doing this exercise, the right side has no problem and im using pretty light weights, any tips or advice on how to fix it?
Hey AS, thanks for writing in and we're sorry to hear about the pain! Unfortunately, without a proper evaluation it's hard to provide specific recommendations to help alleviate the pain. However, in the mean time, if looking for an alternative, check out various other tricep movements found here==>ua-cam.com/play/PLoipqKp9gFEpPF_74Cf5dpirvI0ur3QRp.html
-The FFP Team
I wonder why no one (at least not visible) had question about different strength of arms. Am i'm only one with this problem?
Haven't found online answer for that neither.
I'm newbie and i can do 9kg with right arm and hardly 7kg with left.
Q: Keep different weight for each arm or choose lightest weight and workout till left "catches" right?
Hey thanks for writing in and great question! Many people have one side stronger than the other so you are certainly not alone in this. I would recommend adding in a little extra work for your weaker arm. This can be in the form of another set or two, or a new exercise, just for a few weeks after the completion of your routine, to help catch it up to the other arm. You don't want to sacrifice your stronger arm so giving your weaker arm more volume is a great way to get more even.
-The FFP Team
Not a father but I am over 40. Appreciate the useful information.
Thanks Dr. Anthony, is triceps kick backs with dumbbell effective? .
If you want to do a tricep kickback use a cable & rope instead.
-The FFP Training Staff
@@Fitfatherproject Thanks doctor I really appreciate your respond.🌷
Great video
My left shoulder hurts, thus making me limit how far I can tuck them in while in a overhead position. Any tips?
Hey Desh, thanks for writing in and great question! You can try a similar movement, doing a French Press/Skull Crusher which has your arm/shoulder stabilized by a bench. You can find a tutorial for that, as well as other tricep-working movements from the following link==> ua-cam.com/play/PLoipqKp9gFEpPF_74Cf5dpirvI0ur3QRp.html
-The FFP Team
Does this exercise work all 3 heads of the triceps like skull crushers?
@564rrs - No, this exercise mainly targets the long head of the triceps, and also the lateral head to some degree. It does not hit the medial head, like skull crushers do.
Is it alright to do this standing up? I always find it somewhat awkward and difficult to do such exercises while seated.
Yes, you can do this exercise standing up as well.
-The FFP Training Staff
I like one arm triceps, it is hard but effective.
When I do these I never feel it in my triceps, I feel right above my elbow, and right under the long head. Any help?
Try this variation from john meadows:
ua-cam.com/video/3lhNWhbtTHg/v-deo.html
And if you only have access to dumbbells, this motion may feel much better:
ua-cam.com/video/ItLKDvhO8RU/v-deo.html
Definitely don’t exercise through that pressure in the elbow (where you don’t feel muscular activation)… this can lead to tendon damage over time.
So is it normal to feel a pull in the upper back area of the arm. Ik it's called T.E but It doesn't feel right
Hey Unpleasant, thanks for writing in and great question! It is normal to feel a pull or tug because this movement is one that stretches your triceps a great deal. Now there is a difference between discomfort and pain so if the latter, please refrain from the movement but muscles respond best when faced with a solid stretch + resistance. Best of luck!
-The FFP Team
So what part of the triceps this exercises work the most
Hey BW, thanks for writing in and great question! While the overhead extension works all 3 tricep muscles, the "long head" gets the most work due to its massive stretching motion. Thanks for watching and happy lifting!
-The FFP Team
How to do without elbow pain? :')
nice one
Finally you got to one of my favorites lol! I did this for a whole year in 2015 i got pretty big results. Thanks for sharing :)
Isn't it more effective and more easily mastered using a rope attachment and cable?
Tricep extensions with a rope and cable are effective as well.
-The FFP Training Staff
Should i lock elbow while squeezing???
Great question! If you can, try not to fully lock as you'll lose some tension on your triceps. Best of luck!
-The FFP Team
@@Fitfatherproject ok.. I got it.. Thanks ❤🙌🏻
Using only one dumb bell to make my arms bigger sound good to me, i won't be too difficult to do.
Hopefully, I get bigger muscles from this.
That looks so hard o.0
What weight? I heard guys do it with 56lb? I cant even do 30lb! I can do a few sets with 21lb
Find a weight that allows you to finish the workout routine. Then as you get stronger, you can start to go up in weight 👍
@@Fitfatherproject Thanks. Any idea what the weight is in the video
About 15lb 👍
@@Fitfatherproject Cheers. I found 30 lb impossible. I dont feel so bad now
🙌
Your face looks like an AI character.
Hopefully this will help balance out the left arm with the masturbation arm. I can literally feel the weight of my right arm, it’s so much more heavier and stiff compared to my skinnier weaker loose left arm. Maybe I should just stop masturbating.
Hurts my fookin’ hand.