One-Arm Tricep Extension

Free Weights / Intermediate

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Equipment Needed

Dumbbells
Military Press Bench

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Sitewide Performance

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#650
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Average Sitewide One-Arm Tricep Extension Weight

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#533
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Average Male One-Arm Tricep Extension Weight

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Average Female One-Arm Tricep Extension Weight

How to do One-Arm Tricep Extension:

Step 1: Sit on a military press bench while holding a dumbbell in one hand. The dumbbell should either be positioned on your thigh or stood up straight.
Step 2: Lift the dumbbell up so that it is at shoulder height and then extend your arm up over your head. Your entire arm should be perpendicular to the floor. The dumbbell should be over your head. Your other hand can be extended out the the side, held by your waist or can support the arm that has the dumbbell. You can also hold onto a fixed surface if you wish.
Step 3: Turn your wrist until the palm of your hand is facing forward and your pinkie is facing the ceiling. This is the starting position.
Step 4: Bring the dumbbell behind your head slowly as you hold your upper arm stationary. Inhale as you do so, and stop for a second when your triceps are fully extended.
Step 5: Flex your triceps and return to the starting position. You should exhale as you do so.

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Details

one-arm tricep extension is a free weights exercise that primarily targets the triceps ...more

one-arm tricep extension is a free weights exercise that primarily targets the triceps.

The only one-arm tricep extension equipment that you really need is the following: dumbbells and military press bench. There are however many different one-arm tricep extension variations that you can try out that may require different types of one-arm tricep extension equipment or may even require no equipment at all.

Learning proper one-arm tricep extension form is easy with the step by step one-arm tricep extension instructions, one-arm tricep extension tips, and the instructional one-arm tricep extension technique video on this page. one-arm tricep extension is a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the one-arm tricep extension video, learn how to do the one-arm tricep extension, and then be sure and browse through the one-arm tricep extension workouts on our workout plans page!