Dumbbell One Arm Triceps Extension (on bench)
Builds the triceps, helping with presses, bench press, and other pushing movements.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Lie on a bench and hold the dumbbell with one hand directly above your shoulder, with a neutral wrist and your core braced.
- 02
Keep your upper arm stationary and your elbow pointing toward the ceiling, then lower the dumbbell under control by bending your elbow until it moves behind your head or toward your forehead.
- 03
Press the dumbbell back up by fully extending your elbow, and squeeze your triceps at the top.
- 04
Repeat for the desired number of reps, then switch sides while keeping the same range of motion and elbow alignment.
Beginner's guide
§ 03 · GuideBuilds the triceps, helping with presses, bench press, and other pushing movements.
You should feel it in your triceps. It should not be felt mainly in your shoulder or wrist.
A common mistake is letting the elbow flare or the upper arm move. Keep the upper arm still and move only at the elbow.
How to get started at the gym
§ 04 · SisuLiftDumbbell One Arm Triceps Extension (on bench) is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your elbow tucked and your upper arm locked in place; don't let it drift out to the side. Lower the weight slowly and stop the movement before your shoulder starts to move or your lower back begins to arch.
This exercise effectively targets the triceps because the upper arm remains nearly stationary and the movement is performed by extending the elbow.
More exercises: Triceps
§ 06 · Same muscles
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