Movement overview

The Standing One Dumbbell French Press is an isolation exercise targeting the triceps. It involves holding a single dumbbell with both hands and extending the arms overhead, focusing on the contraction of the triceps muscles. This exercise helps in building strength and definition in the upper arm.

Step-by-step cues

1. Stand with your feet shoulder-width apart, maintaining a slight bend in your knees for stability.
2. Grip one dumbbell with both hands, interlocking your fingers around the handle.
3. Raise the dumbbell overhead until your arms are fully extended, keeping your elbows close to your head.
4. Inhale as you slowly lower the dumbbell behind your head by bending at the elbows, keeping your upper arms stationary.
5. Exhale and extend your arms back to the starting position, focusing on contracting your triceps.
6. Repeat for the desired number of repetitions.

Technical tips

• Keep your core engaged throughout the exercise to maintain balance and support your lower back.
• Avoid flaring your elbows outward; keep them close to your head to maximize triceps engagement.
• Control the movement speed, especially when lowering the dumbbell, to maintain tension on the triceps.
• Start with a lighter weight to perfect your form before progressing to heavier dumbbells.
• Ensure that you do not lock out your elbows at the top of the movement to keep tension on the muscles.