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Intermediate
Dumbbell Standing One Arm Extension
4 steps Updated 29/08/2026
Dumbbell Standing One Arm Extension is a free weights exercise targeting Triceps (Triceps Brachii) using Dumbbells.
Step by step
How to perform it
- Stand with your feet shoulder-width apart, holding a dumbbell in your right hand and place your left hand to your hip for support. Raise your right arm overhead, extending it fully with your palm facing forward.
- Keep your upper arm stationary and your elbow close to your head. Lower the dumbbell behind your head by bending your elbow.
- Extend your arm back to the starting position by straightening your elbow. Ensure your upper arm remains stationary throughout the movement.
- Repeat for the desired number of repetitions, then switch to the left arm.
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Variations and related exercises
3 Leg Chatarunga Pose
Alternate Punching
Archer Push Up
Band Bent Over One Arm Kickback
Last updated: 29/08/2026
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Dumbbell Standing One Arm Extension
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