Dumbbell One Arm Triceps Extension (on bench)

Description

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

1. 1
   Setup

   Sit on a flat bench, holding one dumbbell with an overhand grip.

2. 2
   Setup

   Extend your arm straight overhead, palm facing forward, keeping your elbow close to your head and shoulder stable.

3. 3

   Slowly lower the dumbbell by bending your elbow, allowing the weight to travel behind your head until your forearm is parallel to the floor.

4. 4

   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.