The One Arm Dumbbell Triceps Extension is a great exercise for building strength and size in the triceps. It is also known as the Single Arm Overhead Triceps Extension or the One-Arm Overhead Extension. This exercise targets the long head of the triceps, which is responsible for the bulk of the muscle.
How to Perform the One Arm Dumbbell Triceps Extension
To perform the One Arm Dumbbell Triceps Extension, you will need a dumbbell and a bench. Follow these steps:
- Start by sitting on a bench with your feet flat on the ground and your back straight.
- Hold the dumbbell with both hands and extend your arms above your head.
- Lower the dumbbell behind your head, keeping your elbows close to your head and your upper arms stationary.
- Extend your arms back up to the starting position. This completes one rep.
- Repeat for the desired number of reps, then switch arms and repeat.
Benefits of the One Arm Dumbbell Triceps Extension
The One Arm Dumbbell Triceps Extension is a great exercise for building strength and size in the triceps. Here are some of the benefits:
- Targets the long head of the triceps, which is responsible for the bulk of the muscle.
- Allows for a greater range of motion than other triceps exercises.
- Helps to improve overall arm strength and size.
- Can be done with a variety of weights and equipment.
- Can be easily modified to target different areas of the triceps.
Variations of the One Arm Dumbbell Triceps Extension
There are several variations of the One Arm Dumbbell Triceps Extension that you can try to target different areas of the triceps:
- Overhead Triceps Extension with Two Dumbbells: Hold a dumbbell in each hand and extend both arms above your head.
- Overhead Triceps Extension with a Barbell: Hold a barbell with both hands and extend your arms above your head.
- Overhead Triceps Extension with a Cable Machine: Attach a rope to a cable machine and extend your arms above your head while holding onto the rope.
Tips for Performing the One Arm Dumbbell Triceps Extension
Here are some tips to help you perform the One Arm Dumbbell Triceps Extension correctly:
- Start with a light weight and gradually increase as you get stronger.
- Keep your elbows close to your head and your upper arms stationary.
- Lower the weight slowly and under control.
- Avoid locking out your elbows at the top of the movement.
- Breathe out as you extend your arms up and breathe in as you lower the weight.
Conclusion
The One Arm Dumbbell Triceps Extension is a great exercise for building strength and size in the triceps. It targets the long head of the triceps, which is responsible for the bulk of the muscle, and can be easily modified to target different areas of the triceps. Remember to start with a light weight and gradually increase as you get stronger, and to keep your elbows close to your head and your upper arms stationary. With consistent practice, this exercise can help you achieve your triceps goals.