Dumbbell One-Arm Triceps Extension

Also known as: Standing One-Arm Dumbbell Triceps Extension, Standing Dumbbell Triceps Extension

Progression Highlights

Starting Suggestions

Steady Opener20 lbs

Match your last starting set to groove technique.

  • • Last top set: 27.5 lbs × 12 reps.
  • • 50% of Modern Era PR.
Progression Push22 lbs

Nudge the load forward while staying crisp.

  • • 55% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendUP · 5.6%
Days Since Last Session3
% of Modern Era PR68.8%
Days Since PR974

Recent Workouts

LastNov 27(3d ago)
20→27.5 lbs
4 sets · 48 reps · 1,140 vol
-1Nov 18(12d ago)
20→27.5 lbs
4 sets · 48 reps · 1,140 vol
-2Sep 10(81d ago)
15→27.5 lbs
4 sets · 48 reps · 1,050 vol
-3Jan 14(320d ago)
15→30 lbs
4 sets · 48 reps · 1,080 vol
-4Dec 9, 2024(356d ago)
15→30 lbs
4 sets · 48 reps · 1,080 vol

PR Progression (Modern Era)

40 lbApr 1, 2023(974d ago)
1 set10 reps400 vol
32.5 lbFeb 10, 2023(1024d ago)
1 set10 reps325 vol
25 lbApr 23, 2021(1682d ago)
2 sets20 reps500 vol
25 lbJan 4, 2021(1791d ago)
1 set10 reps250 vol
20 lbNov 11, 2020(1845d ago)
3 sets30 reps600 vol
17.5 lbSep 10, 2020(1907d ago)
2 sets20 reps350 vol

Rep Range Records

1RM53 lbs · 10 repsApr 1, 2023 (974d ago)(from 40 lbs)
3RM40 lbs · 4 repsJul 16, 2024 (502d ago)
5RM40 lbs · 6 repsFeb 23, 2024 (646d ago)
8RM35 lbs · 8 repsFeb 23, 2024 (646d ago)
10RM40 lbs · 10 repsApr 1, 2023 (974d ago)
12RM35 lbs · 12 repsAug 9, 2023 (844d ago)

Frequently Paired

  1. 1.
    Tricep Dumbbell Kickback
    13% of sessions
  2. 2.
    Dips - Triceps Version
    13% of sessions
  3. 3.
    Hammer Dumbbell Curl
    27% of sessions
  4. 4.
    Dumbbell Bicep Curl
    23% of sessions
  5. 5.
    Incline Dumbbell Curl
    10% of sessions
  6. 6.
    Dumbbell 2-Arm Triceps Extension
    17% of sessions
  7. 7.
    Reverse Barbell Curl
    13% of sessions
  8. 8.
    Cable Rope Overhead Triceps Extension
    23% of sessions
  9. 9.
    Cable Bar Overhead Triceps Extension
    10% of sessions
  10. 10.
    Standing Front Barbell Raise Over Head
    7% of sessions
Action: Try 32.5 lbs for working sets
(30 days)27.5 lbsT11-18(12 days ago)2025-11-18
(60 days)27.5 lbsT11-18(12 days ago)2025-11-18
(90 days)27.5 lbsW9-10(81 days ago)2025-09-10
(180 days)27.5 lbsW9-10(81 days ago)2025-09-10
(365 days)30 lbsM12-9(356 days ago)2024-12-09
(Modern Era)40 lbsS4-1-23(974 days ago)2023-04-01
Exercise Type
Strength - Weight (lbs), Reps
Primary
Triceps
Equipment
Dumbbell
Avg. Weight Lifted
26.8
Avg. Improvement
0.3
Highest Weight (Modern Era)
40 lbs 2023-04-01
Latest Weight
27.5 lbs 2025-11-27
Lowest Weight
15 lbs 2020-09-10
Days
30
Sets
101
Gap
17.5
Highest Volume (Modern Era)
420 2023-08-09
Reps avg. improvement
0.46

Workout History

R11-274 sets
20 lb
12 Reps
22.5 lb
12 Reps
25 lb
12 Reps
27.5 lb
12 Reps
PR: 40 (974 days ago) [69%]
T11-184 sets
20 lb
12 Reps
22.5 lb
12 Reps
25 lb
12 Reps
27.5 lb
12 Reps
PR: 40 (974 days ago) [69%]
W9-104 sets
15 lb
12 Reps
20 lb
12 Reps
25 lb
12 Reps
27.5 lb
12 Reps
PR: 40 (974 days ago) [69%]
T1-144 sets
15 lb
12 Reps
20 lb
12 Reps
25 lb
12 Reps
30 lb
12 Reps
PR: 40 (974 days ago) [75%]
M12-94 sets
15 lb
12 Reps
20 lb
12 Reps
25 lb
12 Reps
30 lb
12 Reps
PR: 40 (974 days ago) [75%]
F9-27-243 sets
17.5 lb
15 Reps
15 lb
20 Reps
15 lb
20 Reps
PR: 40 (974 days ago) [44%]