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- Here are some one arm tricep exercises12:
- Single arm overhead extension — 3-5 sets of 10-12 reps
- Single arm tricep pushdown — 3-5 sets of 12-15 reps
- Single arm tricep kickback — 3-5 sets of 15-20 reps
- Sit on a military press bench while holding a dumbbell in one hand. The dumbbell should either be positioned on your thigh or stood up straight.
- Lift the dumbbell up so that it is at shoulder height and then extend your arm up over your head.
- Turn your wrist until the palm of your hand is facing forward and your pinkie is facing the ceiling.
- Lower the dumbbell behind your head until your elbow is bent at a 90-degree angle.
- Extend your arm back up to the starting position.
Learn more:✕This summary was generated using AI based on multiple online sources. To view the original source information, use the "Learn more" links.One arm tricep workout: Muscle growth 1: Single arm overhead extension — 3-5 sets of 10-12 reps 2: Single arm tricep pushdown — 3-5 sets of 12-15 reps 3: Single arm tricep kickback — 3-5 sets of 15-20 reps
criticalbody.com/unilateral-tricep-exercises/How to do One-Arm Tricep Extension:
- Sit on a military press bench while holding a dumbbell in one hand. The dumbbell should either be positioned on your thigh or stood up straight.
- Lift the dumbbell up so that it is at shoulder height and then extend your arm up over your head. ...
- Turn your wrist until the palm of your hand is facing forward and your pinkie is facing the ceiling. ...
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