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One-Arm Triceps Extension

By working unilaterally (one arm at a time) with separate weights, allows you to notice any strength imbalances you may have.

1.Start by laying back on a bench with the knees bent to approximately 90 degrees. Holding a dumbbell in one hand place the arm in front of the body with the palm facing in.

2. Keep your body flat on the bench and bend at the elbow to slowly lower the weight towards the shoulder.

3. Pause in this position for a moment before straightening the elbow and taking the weight back to the start point.


Tip: this exercise is best done with lower weight and correct technique. Make sure your lower back doesn’t arch off the bench throughout the movement and keep the neck muscle relaxed. This simple exercise should involve movement from the elbow joint only – if you feel the abdominals or the legs engage then try a lower weight.

Gym Ball One- Arm Overhead Triceps Extension

Alternatively, try laying on a Swiss ball instead of a bench to engage your core muscles during the exercise, and add a balance challenge.


Please seek the advice of a GP, physiotherapist or a medically qualified personal trainer before commencing any exercise to avoid the risk of any injury. We do not advise performing any exercise if it exhibits any pain or discomfort in any way.

If you have any questions or queries about any of the exercises, please contact the Didsbury clinic (Manchester) to discuss with your physiotherapist or personal trainer.

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