What equipment do you need for the dumbbell single arm tricep extension?

You need dumbbell to do the dumbbell single arm tricep extension.

What is a good dumbbell single arm tricep extension?

For men, a good dumbbell single arm tricep extension is about a 105 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 40 lb and elite lifters pass 190 lb. For women, the standards run from about 15 lb to 107.5 lb. The tier table above lists every rank from Bronze to Champion.

Arms · Dumbbell

Dumbbell Single Arm Tricep Extension

How to do the dumbbell single arm tricep 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

Find more:Triceps exercises Dumbbell exercises

How to do it

Hold a dumbbell overhead with one hand, elbow bent and close to your ear. Extend your arm fully, then lower the dumbbell behind your head under control. Keep your core tight to avoid arching.

1Feel your triceps working as you extend the dumbbell overhead
2Keep your elbow pointing up and stable to isolate the muscle
3Squeeze at the top and lower under control

Common mistakes

Avoid letting your elbow flare out or move forward
Don't arch your back; keep your ribs down and core tight
Avoid bending your wrist; keep it straight

Muscles worked

The dumbbell single arm tricep extension mainly works the triceps, with the lower chest assisting.

TricepsPrimary
Lower ChestSupport
ForearmsMinor

Dumbbell Single Arm Tricep Extension strength standards

See how your dumbbell single arm tricep extension ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.

Bronzee1RM40 lb
Silvere1RM67.5 lb
Golde1RM105 lb
Platinume1RM145 lb
Diamonde1RM170 lb
Champione1RM190 lb

Find your rank

Enter your best set. We estimate your 1RM and match it to a tier.

Weight (lb)Reps

Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.

Kovo programs the dumbbell single arm tricep 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.

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More triceps exercises

See all triceps exercises →

Last reviewed April 2026.