How to do the Dumbbell One Arm Triceps Extension (on Bench)
Dumbbell One Arm Triceps Extension (on Bench) is a beginner single-joint isolation pushing exercise targeting the Triceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Shoulders.
Dumbbell One Arm Triceps Extension (on Bench) demonstration · © GymiaFit
Dumbbell One Arm Triceps Extension (on Bench) at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Shoulders
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell One Arm Triceps Extension (on Bench) step by step
- 1Sit on a bench with your back straight and feet flat on the ground.
- 2Hold a dumbbell in one hand and place your other hand on the bench for support.
- 3Raise the dumbbell overhead, keeping your upper arm close to your head and your elbow pointing forward.
- 4Lower the dumbbell behind your head by bending your elbow, keeping your upper arm stationary.
- 5Extend your arm back up to the starting position, fully straightening your elbow.
- 6Repeat for the desired number of repetitions, then switch arms.
Dumbbell One Arm Triceps Extension (on Bench) — questions
What muscles does the Dumbbell One Arm Triceps Extension (on Bench) work?
The Dumbbell One Arm Triceps Extension (on Bench) primarily targets the Triceps. It also recruits the Shoulders as secondary movers.
What equipment do I need for the Dumbbell One Arm Triceps Extension (on Bench)?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell One Arm Triceps Extension (on Bench) suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell One Arm Triceps Extension (on Bench)?
Dumbbell Decline Triceps Extension, Dumbbell Incline Triceps Extension, Dumbbell Incline Two Arm Extension train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell One Arm Triceps Extension (on Bench) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.