Seated Bent-Over One-Arm Dumbbell Triceps Extension 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
Beginner
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Seated Bent-Over One-Arm Dumbbell Triceps Extension is an isolation exercise that targets the triceps, with additional activation in the rear deltoids (shoulders) for stability. Performed while seated on a flat bench, the movement involves bending forward at the hips, holding a dumbbell with a neutral grip, and positioning the upper arm parallel to the ground behind the torso. From this position, the elbow is extended to straighten the arm, engaging the triceps through a full range of motion. This exercise effectively isolates the back of the upper arm while also challenging shoulder stability, making it a valuable addition to upper-body or arm-focused workouts. Only a single dumbbell is needed, making it accessible for home or gym training.
How to Perform
Sit firmly at the edge of a flat bench, holding a dumbbell in one hand with your palm facing toward your body (neutral grip).
Lean your torso forward from the hips while keeping your back flat and core engaged to support your posture.
Raise your upper arm so that your elbow points straight behind you and your upper arm is aligned parallel to the floor—this is your starting position.
Without letting your upper arm move, extend your elbow and push the dumbbell backward until your arm is fully straightened.
Pause for a moment at the end of the motion, feeling the contraction in your triceps.
Slowly bend your elbow to bring the dumbbell back to the starting position, maintaining control throughout the movement.
Repeat for the desired number of repetitions before switching arms if needed.
★ 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
Keep your core tight to maintain stability throughout the movement.
Ensure your upper arm remains stationary and parallel to the ground to fully isolate the triceps.
Perform the movement slowly and with control, focusing on the muscle contraction rather than speed.
Avoid using excessive weight that could compromise your form or cause injury.
Keep your elbow pointing straight behind you to maximize tricep activation.
Exhale as you extend your arm and inhale as you return the weight to the starting position.
Make sure your back is flat and avoid rounding your spine during the lean-forward position.
To prevent shoulder strain, ensure your shoulder blades are retracted and your posture is aligned.
Consider using a lighter weight for higher reps to improve muscle endurance and form.
Keep your movements smooth—don’t allow any jerking or swinging to reduce the focus on the triceps.
How Not to Perform
Don’t Round Your Back: Avoid hunching or rounding your spine when leaning forward. This can lead to lower back strain and poor posture. Keep your back flat and your torso in a neutral position.
Don’t Let Your Upper Arm Move: Don’t allow your upper arm to move from its position during the extension. It should stay parallel to the ground. Allowing it to swing or move forward diminishes the tricep engagement and puts unnecessary strain on the shoulder.
Don’t Use Too Much Weight: Using a weight that is too heavy can cause you to use momentum rather than muscle control. This compromises the effectiveness of the exercise and increases the risk of injury. Start with a manageable weight.
Don’t Perform the Exercise Too Quickly: Avoid rushing through the movement. Quick, jerky motions can lead to joint stress and ineffective targeting of the triceps. Perform the extension slowly and with full control to fully activate the muscle.
Don’t Flare Your Elbow Outward: Do not let your elbow flare out to the side. Keep it pointed directly behind you to maintain proper alignment and focus on the triceps.
Don’t Hold Your Breath: Failing to breathe properly (inhale as you return, exhale as you extend) reduces your core stability and can cause unnecessary tension. Focus on controlled breathing throughout the movement.
Don’t Arch Your Neck: Avoid straining your neck by keeping it in a neutral position. Looking up or down too far can cause discomfort or injury in the cervical spine. Keep your head aligned with your spine.
Don’t Overextend: Don’t hyperextend your elbow at the top of the movement. Overextending can place excessive strain on the elbow joint. Stop when your arm is fully extended but not locked out.
Don’t Use Your Shoulder to Lift the Weight: Avoid engaging the shoulder to move the weight instead of your triceps. Keep your shoulder relaxed and stable, ensuring that the movement comes from your elbow joint.
Don’t Swing the Dumbbell: Don’t use body momentum or swing the dumbbell to perform the extension. Keep the motion controlled, focusing all the energy on your triceps to avoid wasting effort and increasing injury risk.
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.
