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One Arm Tricep Extension - Muscles Worked & Benefits

Exercise Type: Single-joint
Primary Muscles Worked: Triceps

The One Arm Tricep Extension is ideal for anyone suffering an arm injury. The exercise emphasises movement and separation of the three tricep heads and allows you to rest an injured arm. It is also an alternative to the Seated Tricep Press because it forces you to work hard to maintain stability and control throughout each rep.

One Arm Tricep Extension - Exercise Workout & Technique

  • Position yourself on a bench, either with your back support or without.
  • Extend the dumbbell of the arm being trained directly overhead.
  • Lock your elbow at this point, inhale and lower the weight behind your head.
  • Exhale and drive the dumbbell up to the starting point in a controlled manner. A mirror can help you ensure that your alignment and range of motion is correct.
  • When you have completed the desired rep range with that arm, swap arms, rest then repeat.

One Arm Tricep Extension - Tips & Safety

  • Keep the elbow locked in position and your movement strict and controlled.
  • Using a backbench or a chair provides support and helps you to avoid rocking and swinging and excessive strain on your back.
  • A mirror will allow you to check your form.
  • Don't rest when swapping from one hand to the other in order to maintain the intensity of the workout.
  • Make sure you lower the dumbbell behind your head, not your shoulders.
  • Place your non-working hand on the opposite rib to maintain your stability.
  • Be aware that this exercise places strain on your elbow and shoulder joints. Do not perform this exercise if you experience pain in either of these joints.

One Arm Tricep Extension - Alternatives

  • Try various Triceps machines to add variety to your training, particularly when lifting heavier weights
  • The use of a handle or rope attached to a low cable pulley is also beneficial.
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