Dumbbell One Arm Triceps Extension (on bench)
Builds the triceps, helping with presses, bench press, and other pushing movements.
Base exercise: Dumbbell Standing French PressMuscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Sit on the end of a bench with your back straight and your feet flat on the floor.
- 02
Press one dumbbell straight overhead with one hand and keep your upper arm close to your head. Your free hand can rest on your hip.
- 03
Lower the dumbbell behind your head under control by bending your elbow, keeping your upper arm still.
- 04
Extend your elbow to press the weight straight back up and squeeze your triceps at the top.
- 05
Complete your reps and switch arms.
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
Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT
Tips
§ 05 · TipsKeep your elbow pointing up and don't let it flare out to the side. Brace your core so your lower back doesn't 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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