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All exercises

Dumbbell one arm triceps extension (on bench)

Beginner

Dumbbell one arm triceps extension (on bench) is a isolation dumbbell exercise for the triceps, also working the front delts.

Trained one side at a time.

What it works

Primary muscle

Triceps

Also works

Front delts

Equipment
Dumbbell
Movement
Pull
Type
Isolation · Push
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Sit on a bench with your back straight and feet flat on the ground.
  2. 2Hold a dumbbell in one hand and place your other hand on the bench for support.
  3. 3Raise the dumbbell overhead, keeping your upper arm close to your head and your elbow pointing forward.
  4. 4Lower the dumbbell behind your head by bending your elbow, keeping your upper arm stationary.
  5. 5Extend your arm back up to the starting position, fully straightening your elbow.
  6. 6Repeat for the desired number of repetitions, then switch arms.

What to do instead

  • Band side triceps extensionResistance band
  • Assisted standing triceps extension (with towel)Other
  • Lever triceps extensionMachine
  • Dumbbell lying one arm pronated triceps extensionDumbbell
  • Dumbbell incline two arm extensionDumbbell
  • Body-upBodyweight

Easier variations

  • Assisted standing triceps extension (with towel)Other
  • Body-upBodyweight

Harder variations

  • Dumbbell kickbacks on exercise ballDumbbell
  • Exercise ball supine triceps extensionDumbbell
  • Dumbbell lying one arm pronated triceps extensionDumbbell
  • Dumbbell lying one arm supinated triceps extensionDumbbell
Logged today · 90 seconds restDumbbell one arm triceps extension (on bench)

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