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Dumbbell One Arm Triceps Extension (on bench)

Dumbbell One Arm Triceps Extension (on bench)

The Dumbbell One Arm Triceps Extension (on bench) is a highly effective exercise that targets the triceps muscles in your upper arms. By performing this exercise, you can sculpt and strengthen your triceps, which not only gives you toned arms but also enhances your overall upper body strength. During this exercise, you will use a dumbbell and a bench. The bench provides stability and support while allowing you to isolate and engage the triceps effectively. Holding a dumbbell with one hand, you will extend your arm overhead while keeping your upper arm stationary. This movement primarily works your triceps, particularly the long head of the muscle. The Dumbbell One Arm Triceps Extension (on bench) is a versatile exercise that can be modified based on your fitness level and goals. By using a moderate weight, you can focus on building strength and muscle mass. On the other hand, using a lighter weight with higher repetitions can improve muscular endurance and definition. To ensure safety and effectiveness, it's essential to use proper form and technique during this exercise. Keeping your core engaged and your back flat against the bench will help maintain stability and prevent unnecessary strain on your lower back. Additionally, controlling the movement throughout the entire range of motion and avoiding excessive swinging will maximize the benefits of the exercise. Incorporating the Dumbbell One Arm Triceps Extension (on bench) into your workout routine can contribute to well-rounded upper body strength and aesthetics. Remember to always warm up before any exercise and consult with a fitness professional to determine if this exercise is suitable for your individual needs and abilities.


  • Sit on a bench with one dumbbell held in one hand, palm facing upwards.
  • Position your arm with the dumbbell extended overhead, elbow bent at 90 degrees.
  • While keeping your upper arm stationary, lower the dumbbell behind your head as you inhale, keeping your forearm vertical, perpendicular to the floor.
  • Pause for a moment, then lift the dumbbell back up to the starting position, fully extending your arm.
  • Exhale as you perform this movement.
  • Repeat for the recommended number of repetitions.
  • Switch arms and repeat the exercise.

Tips & Tricks

  • Start with lighter weights and gradually increase the weight to challenge your triceps muscles.
  • Maintain proper form throughout the exercise by keeping your back straight and core engaged.
  • Focus on the triceps muscles by controlling the movement and avoid using momentum to lift the weight.
  • Perform the exercise in a slow and controlled manner, emphasizing the contraction of the triceps at the top of the movement.
  • Make sure to use a stable bench or chair to support your upper body throughout the exercise.
  • Use a full range of motion by lowering the dumbbell towards your shoulder and fully extending your arm at the top of the movement.
  • Engage your triceps by keeping your elbow close to your head and pointing it towards the ceiling throughout the exercise.
  • Breathe out as you extend your arm and breathe in as you lower the dumbbell towards your shoulder.
  • To make the exercise more challenging, try using a resistance band instead of dumbbells.
  • Incorporate this exercise into a well-rounded triceps workout routine for optimal results.

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