Single-Arm Reverse-Grip Dumbbell Extension
Arms · Dumbbell · Expert
How to do it
- Sit on a bench with your back straight and feet flat on the ground.
- Hold a dumbbell with an underhand grip and extend your arm straight up overhead.
- Lower the dumbbell behind your head by bending your elbow, keeping your upper arm stationary.
- Pause for a moment, then extend your arm back up to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Muscles worked
Primary: Triceps
Secondary: Shoulders
Is your Single-Arm Reverse-Grip Dumbbell Extension good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 5 kg |
| Novice | 8 kg |
| Intermediate | 11 kg |
| Advanced | 15.5 kg |
| Expert | 20 kg |
| Veteran | 25.5 kg |
| Elite | 31 kg |
| Master | 38 kg |
| Apex | 45 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro, which means both dumbbells combined for bilateral lifts. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Single-Arm Reverse-Grip Dumbbell Extension.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Use strict form and progress the load only after the top of the rep range is clean.
Common mistakes
- Rushing the weaker side or letting the dumbbells drift. Keep both sides moving through the same range and tempo.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your triceps.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Single-Arm Reverse-Grip Dumbbell Extension FAQ
What muscles does the Single-Arm Reverse-Grip Dumbbell Extension work?
The primary target is triceps. It also involves shoulders while you keep the movement controlled.
How many sets and reps should I do for the Single-Arm Reverse-Grip Dumbbell Extension?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Single-Arm Reverse-Grip Dumbbell Extension strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.
