standing one-arm extension
Overview of the exercise
The Standing One Arm Tricep Extension is a popular exercise that targets the triceps muscles in the arms. This exercise is commonly used by individuals looking to improve their upper body strength, muscle tone, and overall fitness. It is a relatively simple exercise that can be performed with minimal equipment and is suitable for individuals of all fitness levels.
The Standing One Arm Tricep Extension involves holding a weight in one hand and extending the arm overhead, targeting the triceps muscle group. By focusing on one arm at a time, this exercise can help to isolate and strengthen the triceps muscles. With proper form and consistency, the Standing One Arm Tricep Extension can be a valuable addition to any upper body workout routine.
Exercise Profile:
Muscle Group Targeted: Triceps
Equipment: Dumbbell
Mechanics: Isolation
Experience Level: Beginner / Intermediate
Secondary Muscles hit: None
Instructions:
Here are the step-by-step instructions for the Standing One Arm Tricep Extension exercise:
- Stand with your feet shoulder-width apart, holding a dumbbell or weight plate in one hand.
- Raise the weight overhead with your arm fully extended, keeping your elbow close to your ear.
- Slowly lower the weight behind your head by bending your elbow. Keep your upper arm stationary throughout the movement.
- Pause briefly at the bottom of the movement, and then lift the weight back up by extending your elbow.
- Repeat the movement for the desired number of reps, then switch arms and repeat on the other side.
Standing One-Arm Extension Tips
Here are some tips to help you get the most out of the Standing One Arm Tricep Extension exercise:
- Start with a light weight: This exercise can be challenging, especially if you’re new to it. Start with a weight that you can easily lift for several reps, and gradually increase the weight as you get stronger.
- Keep your core engaged: To help maintain good form and avoid injury, it’s important to engage your core muscles throughout the exercise. This will help you stabilize your spine and avoid arching your back.
- Focus on your triceps: This exercise is specifically designed to target your triceps muscles, so focus on squeezing those muscles as you lift and lower the weight. This will help you get the most out of each rep.
- Avoid using momentum: To get the best results, it’s important to use slow, controlled movements throughout the exercise. Avoid using momentum to lift the weight, as this can reduce the effectiveness of the exercise and increase your risk of injury.
- Use a mirror: It can be helpful to watch yourself in a mirror as you perform the exercise. This will allow you to check your form and make any necessary adjustments.
