One arm dumbbell extension is a great isolation exercise that targets mainly the triceps. It is referred to as an isolation exercise because the movement is generated from just one joint,which is the elbow joint.
Here is a step-by-step guide on how to do it:
- Start with your feet shoulder-width apart and take a dumbbell in your left hand
- Raise the dumbbell above your head. The grip should be such that the palm faces forward
- Bend your elbows slightly. For added stability, wrap your right hand across your chest to hold your body in place
- To begin the movement, bend the elbow and slowly bring the dumbbell behind the neck
- Take it as far down as it can go without compromising your stability then bring it back up to the position you started with
- Take care not to lock your elbow when you get to the top of the movement
- Do as many reps as you wish then switch hands.
ONE ARM DUMBBELL EXTENSION MUSCLES WORKED
The primary muscle worked by this exercise is the triceps. This muscle is found at the back of your upper arm. The triceps has three heads, the long head, medial head and the lateral head.
These three heads are responsible for the forearm extension at the elbow joint.
 ONE ARM DUMBBELL EXTENSION BENEFITS
ARM STRENGTH
This exercise build the triceps and to a lesser degree, the biceps. These two muscles are very integral to arm strength. Working them also improves the shape and appearance of the arms.
If you are one for bulging muscles, this exercise is definitely you. While there many exercises that work multiple muscles in the arm and upper body area, this exercise is special in it pays special attention to the triceps and builds it effectively.
STABILIZES SHOULDER AND ELBOW JOINTS
One good thing about having strong triceps is that the ripple effect of this strength is felt all the way to the shoulders and elbow joints.
Strong joints come in handy when moving in the course of your day, pushing heavy doors and lifting heavy items. The elbows and shoulders do not have to compensate when you are doing any of these things if the triceps are strong.
MOTOR ACTIVITIES
Do you sometimes feel strain on your arms and hands after writing. Or do you experience strain in the arms when you swim or do something as simple as throw a basketball? That’s it. Your triceps need some bit of work. Strong triceps not only improve fine motor skills, but also improve athletic performance.
AESTHETICS
But who does not appreciate fine looking arms? Strong triceps have this look to it, whether in a shirt or without it. Moreso, as you age, the muscle on this area tend to loosen up.
If you want to keep the appearance firm and defined, an exercise like this would be great.
This exercise is very similar to one arm dumbbell extension. The main difference is that you will be seated instead of standing up. You can sit on a chair, balance ball or weight bench while lifting the dumbbell over the head.
When doing the seated variation, it is much easier to do this exercise with two dumbbells. You just take one in either arm.
- Get yourself a ball or a bench, whichever you prefer, and sit on it with the feet shoulder-width apart
- Tighten your core and make sure the back is straight
- To begin the movement, bend the elbow and slowly bring the dumbbell behind the neck
- Take it as far down as it can go without compromising your stability then bring it back up to the position you started with
- Take care not to lock your elbow when you get to the top of the movement
- Do as many reps as you wish then switch hands.
LYING TRICEPS EXTENSION
Here is a step-by-step guide one how to do it
- Lie on a mat or a weight bench
- Hold the dumbbell with both hands and in from of your chest
- Bend the elbow and bring the weight towards the back of your head
- Bring it back up and do as many reps as you wish
ONE ARM DUMBBELL EXTENSION MISTAKES TO AVOID
HEAD MOVEMENT
 INCOMPLETE RANGE OF MOTION
CONCLUSION
The one arm dumbbell extension is a good isolation exercise that works muscles that is often times very overlooked. Isolation exercises in general are great for correcting any existing imbalances.
For best results, start with warm ups before beginning this exercise.
