Are you struggling to master the dumbbell one arm extension? You’re not alone! Many people struggle with this exercise due to poor technique or lack of proper instruction. It’s easy to get discouraged when you can’t seem to figure out the correct way to perform this move. Don’t worry, I’ve been there too. Through years of experience and trial and error, I’ve come up with some tips and tricks to help perfect your form and nail this exercise every time. In this post, I’ll be sharing with you the key elements of the dumbbell one arm extension and how to master it for maximum muscle activation and growth.
Dumbbell One Arm Extension Summary
- Primary Muscles: Triceps Brachii
- Secondary Muscles: None
- Equipment: Dumbbell
- Mechanics Type: Isolation
- Force: Push
- Utility: Auxiliary
Dumbbell One Arm Extension Instructions
- Start by choosing a dumbbell you can safely lift over your head one handed.
- Now, press the dumbbell up over your head, this will be your starting position.
- Next, with your thumb facing behind your head, bend your elbow to lower the dumbbell behind your head.
- Then, pull the dumbbell back up with your tricep by straightening your arm.
- Do it again to accomplished a complete set with one arm, then switch sides and do the same number of reps to build symmetry.
Video Tutorial
Dumbbell One Arm Extension Muscles
Target (Agonist)
- Triceps Brachii
Synergists
- None
Dynamic Stabilizers
- None
Stabilizers
- Deltoid – Posterior
- Latissimus Dorsi
- Obliques
- Pectoralis Major – Clavicular
- Pectoralis Minor
- Rectus Abdominis
- Serratus Anterior
- Teres Major
- Wrist Extensors
Antagonist Stabilizers
- None
Benefits of Dumbbell One Arm Extension
The Dumbbell One Arm Extension exercise is a great addition to any strength training or fitness routine as it specifically targets the triceps brachii muscle. This muscle is responsible for extending the elbow, so this exercise helps to improve overall elbow extension strength. Additionally, the exercise helps to increase muscle mass and definition in the triceps area, making it an effective way to sculpt and tone the arms. Performing this exercise regularly can also help to improve overall strength, coordination, and balance.
Tips for Performing Dumbbell One Arm Extension
Should you desire to get the optimal improvement, you should always use these straightforward tips. Similarly, when you want to protect yourself against an injury, you will ideally adhere to these tips.
- Perform A Minimum 3 Of 8-20 Repetitions For Muscle Growth. Now there are many theories on how Muscle Growth is activated, most agree with the fact that sets of 60-80% within your 1RM are going to cause hypertrophy.
- Use A Partner In Order That You Continue Yourself Over Fatigue. You are able to only get so far without help, a spotter will be able to help you to push your muscular tissue further than where you alone will be able to get. Consequently you will certainly work your muscle tissues down a tad bit more and afterward your muscle can grow heal bigger by way of rest and recovery.
- Slow Every Repetition Down For Greater Muscle Hypertrophy. By Raising the time under tension you are engaging your muscles longer and they will respond by increasing toned muscles. You can achieve this without raising the resistance by doing slow reps roughly 4 – 6 seconds flexing and pause then 4 – 6 seconds extending.
- Concentrate On The Way You Breath. With this and most workouts inhaling and exhaling is very important. You should be exhaling out during your target muscle constriction and breathing in when your target muscles are extending.
Benefits and Tips Video
Frequent Mistakes To Avoid
You ought to stay clear of these standard issues to maintain nice technique and see large gains. Additionally, when you stop these issues you will prevent the probability of receiving an injury.
- You Don’t Want To begin using improper technique. Incorrect technique is normally a quick way to experience a trauma.
- Don’t Cheat. In most the time, cheating is applying momentum rather than the force of your agonist (target) muscle tissue. Sometimes, some cheating on your final rep can be great to overload your muscle, but not for more than a handful of reps.
- Try Not To Cut A Warmup. getting the blood flowing to your Muscle tissue is the Best way to avoid injury.
Find More Dumbbell Exercises Here
Variations and Complementary Exercises
If you’re looking to change up your workout routine, there are a variety of variations, complementary, or alternative exercises to the exercise Dumbbell One Arm Extension that can help you work similar muscles. Here are some great options:
Dumbbell Triceps Extension
The Dumbbell Triceps Extension is an exercise that targets the triceps muscles, and is a complementary exercise to the Dumbbell One Arm Extension. It is performed by holding a dumbbell in each hand, with the arms extended straight up above the head. The elbows should be kept close to the ears as the arms are bent and the dumbbells are brought down towards the shoulders. This exercise can be used to increase strength and endurance in the triceps muscles, and can also be used as an alternative exercise to the Dumbbell One Arm Extension. It can be used to work the same muscles, but in a slightly different way.
EZ Bar Decline Triceps Extension
The EZ Bar Decline Triceps Extension is an excellent alternative or complementary exercise for the Dumbbell One Arm Extension. This exercise targets the triceps, and is performed by lying on a decline bench with an EZ bar held in both hands directly above the chest. The arms are then extended outwards and then back to the starting position. This exercise can help to increase triceps mass, and can also be used to help develop strength and muscular endurance. It is a great alternative or complementary exercise to the Dumbbell One Arm Extension, as it provides additional load and range of motion, while also helping to target the triceps in a slightly different way.
EZ Bar Lying Close Grip Triceps Extension Behind Head
The EZ Bar Lying Close Grip Triceps Extension Behind Head is an excellent complementary or alternative exercise for the Dumbbell One Arm Extension. This exercise is performed by lying on a bench with an EZ bar held behind the head with a close grip. The lifter then extends their arms, engaging the triceps muscles and keeping their upper arms stationary. This exercise provides a greater range of motion and can be used to really isolate and target the triceps. It is a great choice for those looking to increase triceps strength and definition.
Check Out These Top Dumbbell Exercises
Incline Dumbbell Triceps Extension
Incline Dumbbell Triceps Extension is a great complementary exercise for the Dumbbell One Arm Extension. This exercise works the triceps from a different angle and emphasizes more of the inner head of the triceps muscle. It can also be used as an alternative exercise for those who may not have access to a flat bench for the Dumbbell One Arm Extension. To perform this exercise, lay on an incline bench and hold a dumbbell in each hand with palms facing each other. Keeping your elbows tucked close to your body, extend your arms straight up towards the ceiling and then slowly lower back down to the starting position. Make sure to keep your core engaged and your back flat throughout the movement.
Kneeling Cable Triceps Extension
The Kneeling Cable Triceps Extension is a great complementary exercise to Dumbbell One Arm Extension, as it allows for a greater range of motion and a more intense contraction. It can be done using a cable machine and a rope attachment, with the user kneeling on one knee and facing away from the cable machine. The exercise is performed by extending the arm straight out to the side, then slowly bending it back towards the body, and finally returning it to the starting position. This exercise is great for isolating the triceps and working them more deeply than the Dumbbell One Arm Extension.
Lying Dumbbell Single Extension
The Lying Dumbbell Single Extension is a great complementary or alternative exercise for the Dumbbell One Arm Extension. This exercise targets the triceps muscle, which makes it ideal for developing arm strength and muscular endurance. The lying position of this exercise helps to keep the body in a stable position and allows for greater control of the movement. The exercise can be done with one arm at a time or both arms at the same time, depending on the desired intensity and goals. Furthermore, it can be done with light weights or heavy weights to provide an extra challenge to the muscles.
Find More Arms Exercises Here
Opposing Complementary Exercises
In addition to the Dumbbell One Arm Extension, there are other exercises that can help to build opposing muscle groups. These exercises can help you to achieve balance and symmetry in your physique, while also helping to prevent injury. The following list of exercises will help you to target those muscles that are worked in the opposite direction of the Dumbbell One Arm Extension.
Dumbbell Curl
The Dumbbell Curl is a great exercise to pair with the Dumbbell One Arm Extension, as it works the opposing muscle groups. The Dumbbell Curl works the biceps, while the Dumbbell One Arm Extension works the triceps. Doing both of these exercises together helps to build strength in both muscle groups, creating a balanced and effective workout. This combination of exercises will also help to improve your overall upper body strength and balance.
Dumbbell Hammer Curl
The Dumbbell Hammer Curl is a great exercise to complement the Dumbbell One Arm Extension. It targets the biceps, which are the opposing muscle group to the triceps used in the One Arm Extension. The Hammer Curl is great for strengthening and toning the biceps and forearms. This exercise helps to build and maintain balance between the two opposing muscle groups, allowing for better overall strength. Performing both exercises will give you stronger, more balanced arms.
Dumbbell High Curl
The Dumbbell High Curl is a great complementary exercise to the Dumbbell One Arm Extension. This exercise focuses on the biceps and involves bringing the weight up towards the shoulder while keeping the elbows close to the body. It is an effective way to build strength in the biceps and also adds balance to the muscle group. The Dumbbell One Arm Extension, on the other hand, works the triceps, which is the opposing muscle group of the biceps. The combination of these two exercises will help to strengthen both muscle groups and create a balanced workout for the arms.
Transform Your Arms with Dumbbell One Arm Extension – Get Strong Today!
If you’re looking to tone and strengthen your arms, dumbbell one arm extension exercises are a great addition to your workout routine. This exercise targets your triceps, helping to tone and build muscle in the back of your arms. By using one arm at a time, you’ll also be able to focus on your form and ensure that each arm is getting an equal workout. Adding dumbbell one arm extensions to your routine can help you see results faster and boost your overall arm strength. So grab a weight and start your journey to strong arms today!
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Arms Dumbbell Exercises
