Dumbbell Standing One Arm Extension

tricepsupper armsdumbbell

Matutunan kung paano gawin ang Dumbbell Standing One Arm Extension nang may tamang form at technique. Ang dumbbell exercise na ito ay pangunahing nagta-target sa iyong Triceps, na may secondary emphasis sa Shoulders.

Dumbbell Standing One Arm Extension exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Dumbbell Standing One Arm Extension

Sundin ang mga hakbang na ito para maisagawa ang Dumbbell Standing One Arm Extension nang may tamang form:

  1. 1Tumayo na may mga paa na magkapalayong katapat ng balikat, hawak ang dumbbell sa isang kamay.
  2. 2Itaas ang dumbbell sa itaas ng ulo, ganap na inihihiwalay ang braso.
  3. 3Panatilihing malapit sa ulo ang itaas ng braso at patayo sa sahig.
  4. 4Dahan-dahang ibaba ang dumbbell sa likod ng ulo, tekukin ang siko.
  5. 5Huminto sandali, pagkatapos ay itaas ang dumbbell pabalik sa simula.
  6. 6Ulitin para sa nais na bilang ng repetitions.

Mga Muscles na Ginagamit sa Dumbbell Standing One Arm Extension

Primary

triceps

Secondary

shoulders

Exercise Details

Equipment
dumbbell
Body Part
upper arms
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
1–2 days
Weekly Frequency
2–4 sessions per week
Why
Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Dumbbell Standing One Arm Extension?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Arms Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

Mga Kaugnay na Exercises

dumbbell incline one arm hammer press on exercise ball exercise demonstration na nagpapakita ng tamang form

dumbbell incline one arm hammer press on exercise ball

tricepsdumbbell
dumbbell twisting bench press exercise demonstration na nagpapakita ng tamang form

dumbbell twisting bench press

tricepsdumbbell
dumbbell close-grip press exercise demonstration na nagpapakita ng tamang form

dumbbell close-grip press

tricepsdumbbell
dumbbell incline hammer press sa exercise ball exercise demonstration na nagpapakita ng tamang form

dumbbell incline hammer press sa exercise ball

tricepsdumbbell
dumbbell lying extension (sa ibabaw ng mukha) exercise demonstration na nagpapakita ng tamang form

dumbbell lying extension (sa ibabaw ng mukha)

tricepsdumbbell
dumbbell incline two arm extension exercise demonstration na nagpapakita ng tamang form

dumbbell incline two arm extension

tricepsdumbbell

Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Dumbbell Standing One Arm Extension?

Ang Dumbbell Standing One Arm Extension ay pangunahing nagta-target sa iyong Triceps. Ang mga secondary muscles na ginagamit ay kabilang ang Shoulders. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper arms.

Anong equipment ang kailangan ko para sa Dumbbell Standing One Arm Extension?

Ang Dumbbell Standing One Arm Extension ay nangangailangan ng dumbbell. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Dumbbell Standing One Arm Extension nang may tamang form?

Simulan sa pamamagitan ng Tumayo na may mga paa na magkapalayong katapat ng balikat, hawak ang dumbbell sa isang kamay. Itaas ang dumbbell sa itaas ng ulo, ganap na inihihiwalay ang braso. Panatilihing malapit sa ulo ang itaas ng braso at patayo sa sahig. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Dumbbell Standing One Arm Extension?

For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').

What are the best sets and reps for the Dumbbell Standing One Arm Extension?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Dumbbell Standing One Arm Extension best for?

The Dumbbell Standing One Arm Extension fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.

I-track ang Dumbbell Standing One Arm Extension sa Cora

Gumagawa ang Cora ng AI-powered workout plans na umaangkop sa iyong recovery. Mag-log ng exercises, i-track ang progress, at kumuha ng personalized coaching.

I-download ang Cora para sa iOS