Standing single triceps extensions

Standing Single Triceps Extensions is a targeted exercise that focuses on strengthening the triceps and improving muscle definition on the back of the upper arm. By training one arm at a time, you can work on muscle balance and isolate the triceps effectively. This exercise requires minimal equipment and is suitable for both beginners and experienced exercisers.

Correct technique

Follow these steps to perform Standing Single Triceps Extensions correctly:

  1. Stand with your feet hip-width apart and hold a dumbbell in one hand.
  2. Extend the arm upwards so that the dumbbell is directly overhead, with the palm facing forward.
  3. Keeping the upper arm stable, slowly bend the elbow to lower the dumbbell behind the head.
  4. Extend the elbow again to bring the dumbbell back to the starting position.
  5. Repeat for the desired number of repetitions and then switch to the other arm.

Watch this video for a visual demonstration of proper technique for Standing Single Triceps Extensions.

Common errors

Avoid these mistakes to get the most out of the exercise:

  • Upper arm movement: Keep the upper arm steady and close to the head to properly isolate the triceps.
  • For fast movements: Perform the exercise slowly and controlled for maximum muscle activation.
  • Excessive weight: Use a weight you can handle with proper form to avoid unnecessary stress on the elbow joint.

Modifications and Variations

Adapt Standing Single Triceps Extensions to your level or goals:

  • Beginners: Use a lighter dumbbell or perform the exercise sitting for extra stability.
  • Advanced: Add a pause at the bottom of the movement to increase muscle tension.
  • Alternative: Perform the exercise with a resistance band for a different type of resistance.

Reps and sets

Aim for 3 sets of 10-12 repetitions on each arm. Gradually increase the weight while ensuring your form remains correct.

Breathing

Inhale as you lower the dumbbell behind your head and exhale as you extend the elbow and press the weight back to the starting position. A controlled breathing helps with stability and precision.

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