Dumbbell One Arm Triceps Extension (on bench)

Isolate your triceps with the dumbbell one-arm triceps extension. Perform this effective upper arm exercise on a bench to build strength and definition.

IntermediateUpper Arms Dumbbell

Movement: Isolation
Force: Push
Per set: 45s
Rest: 1 min

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Variations of Dumbbell One Arm Triceps Extension (on bench)

Isolation

Dumbbells Seated Triceps Extension

Upper Arms · Triceps Brachii · Dumbbell

Intermediate

Isolation

Dumbbell Seated Triceps Extension

Upper Arms · Triceps Brachii · Dumbbell

Intermediate

Isolation

Dumbbell Seated Bench Extension

Upper Arms · Triceps Brachii · Dumbbell

Intermediate

Isolation

Dumbbell Lying Triceps Extension

Upper Arms · Triceps Brachii · Dumbbell

Intermediate

Description

A weightlifting exercise that isolates the triceps by extending the arm with a dumbbell while sitting on a bench.

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How to do Dumbbell One Arm Triceps Extension (on bench)

01
Setup
Sit on a flat bench, holding one dumbbell with an overhand grip.
02
Setup
Extend your arm straight overhead, palm facing forward, keeping your elbow close to your head and shoulder stable.
03
Slowly lower the dumbbell by bending your elbow, allowing the weight to travel behind your head until your forearm is parallel to the floor.
04
Exhale and extend your arm, contracting your triceps to return the dumbbell to the starting overhead position without locking your elbow.

Tips

Keep your elbow pointing forward and close to your head throughout the movement to maximize triceps isolation and minimize shoulder strain.
Control the eccentric (lowering) phase of the movement, taking 2-3 seconds to lower the dumbbell for better muscle engagement.
Avoid using momentum; the movement should be slow and controlled, focusing solely on the triceps contraction.

Common mistakes

Flaring the elbow out to the side reduces triceps engagement and puts stress on the shoulder, so keep your elbow tucked in and pointing forward.
Using too much weight can lead to a jerky movement and poor form, so choose a weight that allows for full control through the entire range of motion.
Arching the lower back excessively can lead to discomfort, so engage your core to maintain a neutral spine throughout the exercise.

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Questions

What muscles does Dumbbell One Arm Triceps Extension (on bench) work?

Dumbbell One Arm Triceps Extension (on bench) primarily targets Triceps Brachii.

Is Dumbbell One Arm Triceps Extension (on bench) good for beginners?

Dumbbell One Arm Triceps Extension (on bench) is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Dumbbell One Arm Triceps Extension (on bench)?

You need Dumbbell to perform Dumbbell One Arm Triceps Extension (on bench). If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Dumbbell One Arm Triceps Extension (on bench)?

Keep your elbow pointing forward and close to your head throughout the movement to maximize triceps isolation and minimize shoulder strain. Control the eccentric (lowering) phase of the movement, taking 2-3 seconds to lower the dumbbell for better muscle engagement. Avoid using momentum; the movement should be slow and controlled, focusing solely on the triceps contraction.

What are common mistakes when doing Dumbbell One Arm Triceps Extension (on bench)?

Flaring the elbow out to the side reduces triceps engagement and puts stress on the shoulder, so keep your elbow tucked in and pointing forward. Using too much weight can lead to a jerky movement and poor form, so choose a weight that allows for full control through the entire range of motion. Arching the lower back excessively can lead to discomfort, so engage your core to maintain a neutral spine throughout the exercise.