Arms · Dumbbell
Dumbbell Standing One Arm Extension
How to do the dumbbell standing one arm extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand tall holding a dumbbell in one hand pressed straight overhead, palm facing forward. Keeping your upper arm vertical and your elbow pointing up, lower the dumbbell behind your head by bending only at the elbow. Extend back to the top, squeezing your tricep, then finish your reps and switch arms.
- 1Feel your tricep stretch behind your head at the bottom
- 2Keep your upper arm vertical and elbow pointing up
- 3Squeeze the tricep at full extension overhead
Common mistakes
- Don't let your elbow flare out wide
- Avoid arching your lower back as you extend
- Don't bounce out of the bottom; move under control
Muscles worked
The dumbbell standing one arm extension mainly works the triceps, with the forearms assisting.
- TricepsPrimary
- ForearmsSupport
- Lower BackMinor
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- Front DeltsMinor
Kovo programs the dumbbell standing one arm extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.