One Arm tricep extension (Db)


Muscle Worked



  • Stand with your feet parallel and with one hand resting on your hip.
  • The other arm should be slightly bent and raised as vertical as possible.
  • Hold a dumbbell in your hand with the wrist in straight line with the forearm. Palm should be facing forward.
  • Keeping the upper arm vertical lower the forearm by bending at the elbow until the upper arm and forearm form an angle of about 45degree.
  • Lift your arm smoothly back to the starting position.
  • Repeat on the other side without rest.


  • Do not open your hand too much if you are a beginner as the dumbbell might slip out.
  • See to it that you are holding the dumbbell with your fingers and not the whole hand.