Single Dumbbell Extensions
This triceps exercise mainly works your triceps, with help from your forearm and shoulders. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Single Dumbbell Extensions
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.
Muscles worked
Primary Muscles
Triceps
Secondary Muscles
Forearm, Shoulders
