One Arm Tricep Extensions

Introduction to One Arm Tricep Extensions

One arm tricep extensions use a dumbbell to isolate the triceps on each arm individually.

This exercise can be performed either seated or standing, but performing it while seated removes any temptation to cheat. The fact that the arm is overhead throughout this exercises focuses the work on the inner head of the triceps.


  • Sit on a bench, or stand, with your core tensed to ensure your back is straight.
  • Take hold of a dumbbell in one hand and, with a bent elbow, position it behind your head. This is the start position.
  • Contract the tricep and raise the dumbbell above your head until your arm is completely straight.
  • Lower the dumbbell back to the starting position under the control of the tricep.

Muscles Worked

One Arm Tricep Extensions - Muscles Worked


Triceps Brachii (inner head).











  • When you reach the top of this exercise and the arm is completely straight, give the tricep muscles a squeeze to ensure they are fully contracted.
  • Aim to keep the elbow of the arm being worked completely still throughout the range of movement. Don’t let the elbow flare.
  • Concentrate on good form over lifting heavy weight
  • Use a spotter when doing one arm tricep extensions with heavy weight. This will avoid losing control and causing yourself a head injury.

Photo Credit: Everkinetic

1 comment

  1. Ryan


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