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The dumbbell one-arm triceps extension, also known as the dumbbell triceps kickback, is an effective isolation exercise that targets the triceps, the muscles located at the back of your upper arms. This exercise involves extending one arm at a time to engage and strengthen the triceps.
Choose a dumbbell of an appropriate weight for your fitness level. You'll need one dumbbell for this exercise.
Begin by standing with your feet shoulder-width apart. Hold the dumbbell in your right hand with your palm facing your torso. Your arm should be fully extended, and your elbow should be close to your body.
Place your left hand on a bench or a sturdy surface for support. Keep your back straight, and slightly bend your knees.
Bend at your waist, leaning forward slightly, while keeping your back straight and your head up. Your torso should be nearly parallel to the floor.
Inhale and, with your upper arm stationary, exhale as you extend your right elbow and lift the dumbbell back. Fully extend your arm until it is parallel to the ground or slightly higher. This is the fully extended position.
At the top of the movement, pause for a moment and squeeze your triceps to maximize the contraction.
Inhale as you slowly lower the dumbbell back to the starting position, keeping your upper arm stationary. Your forearm should be the only part of your arm moving.
