How to do the dumbbell single arm tricep extension

Step by step

1. Grab a dumbbell and sit on a flat gym bench or chair.
2. Lift the weight overhead and straighten your arm.
3. Bring your shoulders back, engage your midsection, and inhale.
4. Lower the dumbbell behind your head while keeping your elbow steady.
5. Bend your arm until you feel a stretch in your tricep, and extend your elbow as you exhale.
6. Once finished, grab the weight with your other hand, and do the same number of reps.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.