Balance · Beginner

Standing Bent-Over One-Arm Dumbbell Triceps Extension

This exercise works the triceps — the muscles along the back of your upper arm — by straightening your elbow against resistance while your torso is hinged forward. Strong triceps make pushing motions easier, whether you're getting up from a chair, pushing open a heavy door, or lifting yourself off the floor. It's a simple, focused movement that requires only one dumbbell and a little floor space.

1. 01

   Stand with feet hip-width apart, dumbbell in one hand, palm facing your body.

2. 02

   Bend your knees slightly — just enough so they're not locked — then hinge forward at your hips until your back is nearly flat, like a tabletop.

3. 03

   Keep your chin slightly lifted so your neck stays in line with your spine, not drooping toward the floor.

4. 04

   Pin your working upper arm against your side so it runs parallel to the floor — this is your anchor point and it should not move.

5. 05

   Your forearm should hang straight down from the elbow, forming a right angle with your upper arm before you begin.

6. 06

   Breathe out as you slowly straighten your elbow, sweeping the dumbbell back and up until your whole arm is level and fully extended.

7. 07

   Hold for one full second at the top — you should feel a firm squeeze in the back of your upper arm.

8. 08

   Breathe in as you slowly lower the dumbbell back to the starting right-angle position, controlling the weight the whole way down.

9. 09

   Complete all reps on one side before switching arms.

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  Swinging the upper arm up and down — if your elbow is moving, you're using momentum instead of your triceps; keep the upper arm pinned and still.

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  Letting the back round like a hump — if you feel strain in your lower back, re-hinge from the hips and think about making your back flat enough to balance a glass of water on it.

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  Rushing through the lowering phase — if the dumbbell drops quickly on the way down, slow it to a 2-count; that's where a lot of the muscle-building happens.

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  Choosing too heavy a weight — if your elbow drifts or your torso twists to finish the rep, the dumbbell is too heavy; drop down a size.

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  Locking the standing knee — a fully locked knee puts stress on the joint; keep a soft, slight bend throughout the set.