Instructions

1

Sit upright on a bench with feet flat on the floor or footrest. Maintain neutral spine with chest up and shoulders retracted. Grasp a dumbbell with both hands and position it overhead with arms fully extended.

2

Grip the top inner plate of the dumbbell with both hands using a neutral grip. Position the dumbbell directly above the head with elbows pointing forward and slightly out to the sides. Engage your core to stabilize the torso.

3

Lower the dumbbell in a controlled manner by flexing the elbows, bringing the weight down behind the head. Keep elbows fixed in position and pointing forward. Lower until forearms approach biceps or until a comfortable range of motion is achieved.

4

Extend the elbows by contracting the triceps to press the dumbbell back to the starting position overhead. Maintain control throughout and avoid jerking or using momentum. Fully extend elbows at the top without locking them.

PRIMARY MUSCLESTriceps

SECONDARY MUSCLESAnterior Deltoid, Pectoralis Major, Core Stabilizers

EQUIPMENTDumbbell

DIFFICULTYBeginner

Overview

The Dumbbell One Arm Triceps Extension on bench is an incredibly effective Strength movement designed to fully engage the Triceps. By utilizing Dumbbell, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Upper Arms development.

Benefits

Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Allows for a natural movement path that closely mimics functional daily activities.
Reduces the likelihood of Upper Arms injuries by reinforcing connective tissue strength.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Failing to achieve a full range of motion, which drastically limits Triceps engagement.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Triceps.

Pro Tips

To maximize the Dumbbell One Arm Triceps Extension on bench, actively squeeze the Triceps at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Triceps. However, the movement also recruits Anterior Deltoid, Pectoralis Major, Core Stabilizers to maintain control of the Dumbbell.

Exercise Variations

Dumbbell Dumbbell One Arm Triceps Extension on bench
Cable Dumbbell One Arm Triceps Extension on bench
Banded Dumbbell One Arm Triceps Extension on bench

Dumbbell One Arm Triceps Extension on bench