Dumbbell One Arm Triceps Extension (On Bench) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Intermediate
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell One Arm Triceps Extension (On Bench) is an effective exercise designed to isolate and strengthen the triceps, with a secondary focus on the shoulders. Performed with a single dumbbell, this exercise involves sitting or lying on a bench while holding the weight in one hand, extending your arm overhead, and then lowering the dumbbell behind your head before extending it back up. This movement emphasizes the triceps by forcing them to extend the elbow, but the overhead position also engages the shoulders, particularly the long head of the triceps. It requires minimal equipment, making it a versatile and efficient exercise for building upper arm strength.
How to Perform
Set up the position: Sit or lie on a bench, holding a dumbbell in one hand. Keep your upper arm vertical, with the elbow pointed upward and the dumbbell held above your head.
Extend the arm: Slowly straighten your arm while maintaining the vertical position of your upper arm. Focus on fully extending the elbow to engage the triceps.
Lower the weight: Bend your elbow and lower the dumbbell behind your head or neck, ensuring a controlled movement throughout.
Push the dumbbell back up: Reverse the motion and extend your arm back to the starting position, keeping the movement slow and deliberate to maximize muscle engagement.
Switch arms: Once you complete the set on one arm, switch to the other arm and repeat the same steps.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Sit or lie on a bench and hold a dumbbell in one hand with your arm extended overhead.
Keep your upper arm vertical throughout the movement to target the triceps effectively.
Slowly bend your elbow to lower the dumbbell behind your head, maintaining control.
Focus on a full range of motion by bringing the dumbbell as close to your neck as possible.
Extend your arm fully, straightening your elbow, to return to the starting position.
Engage your core to maintain stability and prevent unnecessary back arching.
Perform the movement slowly and with control, avoiding momentum.
Ensure that the shoulder is stabilized to prevent excessive strain during the extension.
Keep the opposite arm resting on your thigh or bench for support during the exercise.
Repeat for the desired number of reps, then switch to the other arm and perform the same motion.
How Not to Perform
Don’t arch your back: Avoid overextending your lower back. Keep your spine neutral and engage your core to maintain stability, preventing unnecessary stress on your lower back.
Don’t use excessive weight: Using a weight that's too heavy can compromise your form and increase the risk of injury. Start with a manageable weight that allows you to control the movement throughout the entire range of motion.
Don’t let your elbow flare out: Ensure your upper arm stays vertical throughout the movement. Allowing your elbow to move too far outward reduces the effectiveness of the triceps activation and can strain your shoulder.
Don’t rush the movement: Avoid using momentum or jerky movements. Move slowly and in a controlled manner to maximize muscle engagement and reduce the risk of injury.
Don’t neglect the full range of motion: Failing to lower the dumbbell far enough behind your head limits the triceps stretch and reduces the effectiveness of the exercise. Aim to bring the dumbbell as close to your neck as possible.
Don’t lock your elbow at the top: While you should fully extend your arm, don’t lock your elbow joint. Maintain a slight bend at the top to avoid unnecessary stress on the elbow.
Don’t ignore your shoulder stability: Make sure your shoulder joint remains stable and doesn't rotate excessively during the movement. Unstable shoulders can lead to injury and reduce the focus on the triceps.
Don’t neglect your breathing: Avoid holding your breath. Exhale as you extend the arm and inhale as you lower the dumbbell. Proper breathing helps maintain focus and energy.
Don’t neglect proper bench positioning: Make sure the bench is set at a comfortable height to support your upper arm and back. An uncomfortable or unstable position can hinder your performance and cause strain.
Don’t forget to switch arms: After completing a set on one arm, switch to the other arm to ensure balanced development of both triceps.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
