Single arm dumbbell tricep extension is an isolation exercise that targets the triceps brachii muscle. It is a simple yet effective exercise that can help you build stronger and defined triceps. In this article, we will discuss the proper technique, benefits, and variations of the single arm db tricep extension.
What Is Single Arm Db Tricep Extension?
The single arm dumbbell tricep extension is a resistance training exercise that targets the triceps muscle. It is performed by holding a dumbbell in one hand, extending the arm overhead, and then lowering the weight behind the head. This exercise is also known as the one-arm overhead tricep extension.
Technique
To perform the single arm db tricep extension, follow these steps:
- Hold a dumbbell in one hand and stand with your feet shoulder-width apart.
- Extend your arm overhead, keeping your elbow close to your ear.
- Bend your elbow and lower the weight behind your head until your forearm touches your bicep.
- Pause for a second and then extend your arm to the starting position.
- Repeat for the desired number of reps and then switch arms.
Benefits
The single arm db tricep extension has several benefits, including:
- Building stronger and defined triceps.
- Helping to improve overall upper body strength.
- Improving shoulder stability and mobility.
- Providing an effective way to isolate and target the triceps muscle.
Variations
Here are some variations of the single arm db tricep extension:
- Single arm db tricep extension with a bench - perform the exercise while sitting on a bench to provide additional support and stability.
- Single arm db tricep kickback - hold a dumbbell in one hand, bend forward at the waist, and then extend your arm behind you.
- Single arm db tricep pushdown - attach a handle to a cable machine and then perform the exercise by pulling the handle down towards your body.
Conclusion
The single arm db tricep extension is a simple yet effective exercise that can help you build stronger and defined triceps. By following the proper technique and incorporating variations into your workout routine, you can maximize the benefits of this exercise. Add it to your tricep workout and see the results for yourself!