One-armed triceps press with dumbbells

Depending on the type of exercise, you either take a seat on a dumbbell bench or chair, or position yourself with a hip-width stance to ensure the necessary stability for precise execution. Your upper body remains consistently upright, and your abdominal muscles are engaged. To protect your spine, you arch your lower back slightly. You hold a dumbbell behind your head in one hand, while your upper arm runs parallel to your head.

Movement execution

In the standing version of the exercise, you commence the movement by extending your forearm upward. Your upper arm remains in a fixed position. Exhale as you lift the dumbbell. Subsequently, you return to the starting position with your forearm, with the dumbbell positioned directly behind your head.

Furthermore

To begin the seated dumbbell triceps press, you initiate the movement by pressing the dumbbell upward, with this motion being carried out exclusively by your forearm. Your upper arm remains in a stable position throughout. Exhalation occurs during this motion. Once your arm is nearly fully extended, you halt the movement. Subsequently, you inhale and return to the starting position with your forearm.

Stressed muscles and common mistakes

Additional insights into the engaged muscles and common mistakes in the one-arm tricep press exercise with dumbbells can be found on the "One-Arm Tricep Press" website.

Alternative variants to triceps presses with one-armed dumbbells

To add more variety to your training, there are different exercises and variations of one-arm tricep presses with dumbbells that you can try.