---
title: "Dumbbell Standing One Arm Extension"
description: "Stand with your feet shoulder-width apart, holding a dumbbell in your right hand and place your left hand to your hip for support."
locale: en
slug: dumbbell-standing-one-arm-extension
url: "https://hi.fitness/exercises/dumbbell-standing-one-arm-extension"
primaryMuscle: "Triceps"
secondaryMuscles: ["Front delts"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/afc7cc66-dumbbell-standing-one-arm-extension.mp4"
updatedAt: 2026-10-20T13:27:27+00:00
---
# Dumbbell Standing One Arm Extension

Stand with your feet shoulder-width apart, holding a dumbbell in your right hand and place your left hand to your hip for support.

## How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell in your right hand and place your left hand to your hip for support. Raise your right arm overhead, extending it fully with your palm facing forward.
2. Keep your upper arm stationary and your elbow close to your head. Lower the dumbbell behind your head by bending your elbow.
3. Extend your arm back to the starting position by straightening your elbow. Ensure your upper arm remains stationary throughout the movement.
4. Repeat for the desired number of repetitions, then switch to the left arm.

## Form tips

- Focus on isolating the triceps, minimizing movement in your shoulder and upper arm.
- Maintain a slight bend in your elbow to avoid locking out the joint.
- Breathe out as you extend the dumbbell and inhale as you lower it.

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