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Standing One Arm Extension

Exercise Profile

Body PartTriceps, Upper Arms
Primary MusclesTriceps Brachii
Secondary Muscles
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Introduction to the Standing One Arm Extension

The Standing One Arm Extension is a strength-building exercise targeting the triceps and core muscles, offering enhanced arm strength and stability. It is suitable for fitness enthusiasts of all levels, from beginners to advanced, as it can be easily modified to match individual fitness levels. Individuals would want to perform this exercise to improve their upper body strength, enhance muscle definition, and promote better body balance and coordination.

Performing the: A Step-by-Step Tutorial Standing One Arm Extension

  • Extend the arm holding the dumbbell straight above your head, keeping your elbow close to your ear.
  • Slowly bend your elbow, lowering the dumbbell behind your head until your arm forms a 90-degree angle.
  • Pause for a moment, then extend your arm back to the starting position, ensuring to keep your elbow stationary and close to your ear throughout the movement.
  • Repeat this exercise for the desired number of repetitions, then switch to the other arm.

Tips for Performing Standing One Arm Extension

  • Controlled Movement: Extend your arm upward, raising the dumbbell until your arm is fully extended. Make sure the movement is slow and controlled. Avoid jerking or using momentum to lift the weight, which can lead to muscle strain or injury.
  • Keep Your Core Engaged: As you perform the exercise, keep your core muscles engaged. This will help maintain stability and balance, preventing unwanted movements that could affect your form or lead to injury.
  • Don't Lock Your Elbows: While it's important to fully extend your arm, avoid locking your elbows at the top of the movement. This puts unnecessary stress on the joint and can lead to injury

Standing One Arm Extension FAQs

Can beginners do the Standing One Arm Extension?

Yes, beginners can do the Standing One Arm Extension exercise. However, they should start with a light weight to ensure they are using the correct form and not straining their muscles. It's also beneficial to have a trainer or experienced individual supervise to ensure the exercise is being done correctly.

What are common variations of the Standing One Arm Extension?

  • Cable One Arm Tricep Extension: In this variation, you use a cable machine, gripping the handle with one hand and extending your arm to pull the cable downward.
  • Resistance Band One Arm Tricep Extension: This variation uses a resistance band, which you secure under your foot and hold with one hand, then extend your arm to pull the band upward.
  • Overhead One Arm Tricep Extension: This variation involves standing with one hand holding a dumbbell overhead, then bending and extending your elbow to lift the weight.
  • Seated One Arm Tricep Extension: In this seated variation, you sit on a bench with a dumbbell in one hand, then extend your arm to lift the weight overhead.

What are good complementing exercises for the Standing One Arm Extension?

  • Overhead Tricep Extension: This exercise complements the Standing One Arm Extension by working the same muscle group from a different angle, providing a more comprehensive workout for the triceps.
  • Push-ups: Push-ups work the triceps, shoulders, and chest muscles, complementing the Standing One Arm Extension by providing a more balanced upper body workout.

Related keywords for Standing One Arm Extension

  • Dumbbell One Arm Extension
  • Triceps Workout with Dumbbell
  • Upper Arm Exercise with Dumbbell
  • Standing One Arm Dumbbell Extension
  • One Arm Triceps Extension
  • Dumbbell Workout for Upper Arms
  • Single Arm Dumbbell Extension
  • Standing Triceps Exercise
  • One Arm Upper Arm Workout
  • Strength Training for Triceps with Dumbbell