Build Tricep Strength with Single Dumbbell Extensions

Single Dumbbell Extensions

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Hold the dumbbell overhead with both hands, using a 'diamond grip'. Bend elbows, lowering behind the head, then extend back up. Keep elbows close and forward.

Common Mistakes

Only move the forearms; keep upper arms stationary.

Breathing

Inhale when lowering; exhale when extending. Repeat.

Muscle Focus

Primary Muscles

Triceps

Secondary Muscles

Forearm, Shoulders