French press with a dumbbell standing and seated

Unlike the similar French press, this exercise is more convenient to perform with one hand. It's easier to keep track of the elbows. If you are a beginner, it’s better to start with this exercise. In the top position, straighten the elbows fully.

Nuances and Mistakes

1. You can do this exercise not only with a dumbbell but also with a weight plate from a barbell. For beginners, it might even be easier with a plate.

2. You should lower and straighten your arms fully. This will increase the range of motion and the efficiency of the exercise.

3. The elbows should be kept fixed in a stationary position. They should not drift apart or move forward and backward. The more the elbows move, the more additional muscles are engaged, and the load on the triceps decreases.

4. Lower the dumbbell smoothly to avoid hitting your neck. This can also be quite dangerous for the elbows.

5. Choose a weight that allows you to perform at least 8-10 repetitions. This exercise is not foundational, so you shouldn’t chase heavy weights here.

6. As an option, you can perform this exercise seated on a bench with the backrest inclined at 60-70 degrees. This will stretch your triceps more intensely.