Dumbbell Standing Bent Over One Arm Triceps Extension
Dumbbell Standing Bent Over One Arm Triceps Extension Exercise Description
The Dumbbell Standing Bent Over One Arm Triceps Extension (often called a dumbbell triceps kickback) isolates the triceps by extending the elbow against gravity while the torso is hinged forward. The triceps brachii is the prime mover; the posterior deltoid and scapular stabilizers hold the upper arm steady, and the trunk musculature maintains posture. The bent‑over hip hinge positions the upper arm roughly in line with the torso so the forearm can travel from a flexed to a fully extended position without swinging. Emphasis is on keeping a neutral spine, a stationary upper arm, and controlled elbow motion to load the triceps through the top of the range. This variation is useful when you want focused elbow‑extension work with minimal equipment and clear movement feedback.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Medial Head
- Assisting Muscles: Triceps Brachii - Lateral Head
- Stabilizing Muscles: Deltoid - Posterior, Longissimus, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Dumbbell
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Single-joint
- Muscle Location: Deep Tricep
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Dumbbell Standing Bent Over One Arm Triceps Extension Exercise
‘- Stand with feet hip- to shoulder-width. Hold a dumbbell in one hand with a neutral grip.
– Hinge at the hips to about 30–45°, soften the knees, and keep a neutral spine with the neck aligned; eyes toward the floor.
– Lightly brace the free hand on your thigh or a stable surface for balance.
– Set the shoulder: gently retract and depress the scapula on the working side.
– Raise the upper arm so it’s in line with your torso; keep the elbow bent ~90°. The upper arm stays fixed throughout.
– Keep the wrist neutral (no flexion/extension or side bending).
– Extend the elbow until the forearm aligns with your torso and the elbow is straight without hyperextending; avoid shrugging or moving the upper arm.
– Briefly pause with control, emphasizing triceps contraction.
– Flex the elbow under control until the forearm points down, stopping before the shoulder rounds forward.
– Maintain torso stability—no swinging, trunk rotation, or lumbar rounding.
– Perform the movement on both arms with the same technique.
Dumbbell Standing Bent Over One Arm Triceps Extension Tips
‘- Stand with your feet hip- to shoulder-width apart before you hinge.
– Hinge at the hips to about 30–45°, soften your knees, and keep a neutral spine with your neck aligned and eyes toward the floor.
– Lightly brace your free hand on your thigh or a stable surface to help balance.
– Gently retract and depress the scapula on the working side before you start moving.
– Lift your upper arm so it’s in line with your torso and keep the elbow bent about 90° to start.
– Keep your upper arm fixed in place throughout the movement.
– Maintain a neutral wrist with no flexion, extension, or side bending.
– Extend your elbow until your forearm aligns with your torso and the elbow is straight without hyperextending, avoiding shrugging or moving the upper arm.
– Briefly pause with control at full extension to emphasize the triceps contraction.
– Flex the elbow under control until your forearm points down, stopping before your shoulder rounds forward.
– Keep your torso stable—avoid swinging, trunk rotation, or lumbar rounding.
– Repeat the movement on both arms using the same technique.
Dumbbell Standing Bent Over One Arm Triceps Extension Beginner Introduction
The Dumbbell Standing Bent Over One Arm Triceps Extension is a free‑weight move that centers on the back of the upper arm while the body leans forward from the hips. Often known as a dumbbell triceps kickback, it uses gravity and a single dumbbell to challenge one arm at a time. The elbow goes from a bent position to a straight one and back again, while the upper arm stays close to the side of the body. This setup shifts most of the work into the triceps, with the shoulders helping to keep the arm steady.
Because the torso is tipped forward, the core and lower back play a supporting role in holding a steady, aligned posture. The shoulder on the working side remains stable, while the forearm moves in a smooth arc behind the body rather than swinging. The emphasis is on deliberate motion and control, especially near the top portion of the lift, where the triceps are under the most tension. This makes the exercise well suited for targeted arm training with very simple equipment and a clear sense of how the arm is moving.