Seated Bent-Over One-Arm Dumbbell Triceps Extension

Instructions

Sit down at the end of a flat bench with a dumbbell in one arm using a neutral grip (palms of the hand facing you).
Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.
The upper arm with the dumbbell should be close to the torso and aligned with it (lifted up until it is parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights). Tip: There should be a 90-degree angle between the forearms and the upper arm. This is your starting position.
Keeping the upper arm stationary, use the triceps to lift the weight as you exhale until the forearm is parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.
After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.
Repeat the movement for the prescribed amount of repetitions.
Switch arms and repeat the exercise.

Frequently asked questions

What muscles does the Seated Bent-Over One-Arm Dumbbell Triceps Extension work?

Seated Bent-Over One-Arm Dumbbell Triceps Extension primarily targets the Triceps. This makes it an effective strength exercise for building triceps development.

What equipment do I need for the Seated Bent-Over One-Arm Dumbbell Triceps Extension?

You will need a dumbbell to perform the Seated Bent-Over One-Arm Dumbbell Triceps Extension. Make sure the equipment is set up properly and at the appropriate weight before starting.

Is the Seated Bent-Over One-Arm Dumbbell Triceps Extension suitable for beginners?

Yes. The Seated Bent-Over One-Arm Dumbbell Triceps Extension is a beginner-friendly exercise. Focus on proper form before adding weight or intensity. It's a great movement to include early in your training.

Is the Seated Bent-Over One-Arm Dumbbell Triceps Extension a compound or isolation exercise?

The Seated Bent-Over One-Arm Dumbbell Triceps Extension is an isolation exercise that focuses on a single joint and muscle group. Isolation exercises are useful for targeting specific muscles, correcting imbalances, and adding focused volume. They are typically performed after compound movements in a workout.

How many sets and reps should I do for the Seated Bent-Over One-Arm Dumbbell Triceps Extension?

For strength, aim for 3-5 sets of 5-8 reps with heavier weight. For muscle building (hypertrophy), try 3-4 sets of 8-12 reps at a moderate weight. For endurance, use lighter weight and perform 2-3 sets of 15-20 reps.

What are good alternatives to the Seated Bent-Over One-Arm Dumbbell Triceps Extension?

Good alternatives include the Band Skull Crusher, Bench Dips, Bench Press - Powerlifting. These exercises target similar muscle groups (Triceps) and can be substituted based on available equipment or training preference.

Track this exercise