TETSUDumbbell One Arm Triceps Extension (On Bench)
The Dumbbell One Arm Triceps Extension (On Bench) is a dumbbell exercise for the upper arms that primarily targets the triceps, with the shoulders assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Dumbbell One Arm Triceps Extension (On Bench)
- Sit on a bench with your back straight and feet flat on the ground.
- Hold a dumbbell in one hand and place your other hand on the bench for support.
- Raise the dumbbell overhead, keeping your upper arm close to your head and your elbow pointing forward.
- Lower the dumbbell behind your head by bending your elbow, keeping your upper arm stationary.
- Extend your arm back up to the starting position, fully straightening your elbow.
- Repeat for the desired number of repetitions, then switch arms.
Common 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. The shoulders work as supporting muscles.
What equipment do I need for the Dumbbell One Arm Triceps Extension (On Bench)?
You need a dumbbell to perform the Dumbbell One Arm Triceps Extension (On Bench).
How many sets and reps of the Dumbbell One Arm Triceps Extension (On Bench) should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell One Arm Triceps Extension (On Bench) suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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